Friday, June 21, 2013

Warm up:
1.) Row 500 calories
2.) subtract the number of calories rowed from 50 and do that many double unders. Example: you rowed 15 calories. 50-15=35. Do 35 double unders.


Strength:
Burgener warm-up

1.) 3 Stop Snatch Pull : 7x1; rest 60 sec

2.) Low Bar Back Squat: 1x20; Maximal UNBROKEN set; if completed all 20 reps last week, add approximately 5% this week; if close to completing all 20 reps (15-19), use the same weight; if weren’t close (<15), take off 5%.

3.) Push Press: 4x5; rest 60 sec


WOD:
3 rounds for time: (20/14lb ball)
-200 m run with medball
-10 med ball clean into wallball (10')
-20 wallball sit-up (no anchor)
-30 Lunge w/ medball overhead (15 each side)







Results for the day: