Thursday, September 12, 2013

Strength:

  1.) Stretch, Mobilize, Run, Jump, 

      make up a missed strength for  

      15-30 min OR try this:

2.) Death by Yoke Carry

     Start with an empty yoke and       

     carry it 50′

     Every minute on the minute 

     add 50 pounds to the yoke and 

     carry it 50′.  Continue this

     process until you fail.

     ( scale with your trainer.) 

Skill:

 3.)HOLD a.) b.) c.) 

     FOR:

     1 minute

     45 seconds

     30 seconds

     15 seconds:

 

    a.) Handstand Hold Against    

         Wall 

 

    b.) L Sit 

          Adv: Rings or on matador

          Int: hold tuck pos on rings

          Beg: L hold on bar

          

      c.) FINISH with: 

         25 Superman Rocks 

         25 Hollow Rockers 

WOD

4.) Tabata: 

  Ball slams (30/20lbs)

  Box jumps (24/20")

  Kb swings (1.5/1 pd)