Wednesday 1/27/10
Warm Up
400m Run
2 Rounds of
Hip/Ham/Glute Complex
10 DB Press
10 KB Swing
10 Squats
Power/Skill/Sport
Squat Ladder 1-5 (225/155) As many ladders as possible in 12 minutes. Perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep…each time you get to 5 reps, that is one ladder.
WOD:
AMRAP in 12:00 of
10 KB Swing (2 Pood/1.5 Pood)
120m Run
10 Wall Balls (20/14)
120m Run
Power/Skill/Sport
225 and 4 rounds
WOD
As RX’D 5 rounds and 10 KB Swing
Wow what a long 12 minutes!
Nice work Brett.
120 flights of stairs 40×3 30:00 min
10 min rest
deads&burpee box jumps ladder
10/2,8/4,6/6,4/8,2/10 @ 235 3:59
Asrx’d 5 rounds.