Tuesday, December 18, 2012

7.3

Oly Strength (20 Minutes)

20 minutes to find max snatch

Grunt Work (20 Minutes)
1A. Sled Pulls, Front, slow and HEAVY.    4 x 50 meters
1B. Prowler Push, High Handles, HEAVY  4 x 50 meters
2A. Sled Pull - SLHS Walk   3 x 1
2B. Broad Jump                   3 x 5

Watch DEMO VIDEO from 1.3 to see how you should perform the sled pulls, they are different than you might think.
SLHS Walk: Straight Leg Hamstring Walks. If still unsure how to do these, ask Ginny. Or read description HERE
For both sled pulls and prowler pushes, choose a weight that is heavy and
challenging. Do these without stopping.


Stairs (15 Minutes)
1A. 3 flights up, fast feet down 4 x 1 Foot on each step. 10 sec rest
1B. 3 flights up, fast feet down 4 x 1 Every other step. 20 sec rest
1C. Back Lunge/Squat jumps  4 x 8 60-90 sec rest

Back Lunge/Squat Jumps: Step back into a lunge, then stand up into an air squat stance, air squat, then jump up out of the squat. Be explosive. Fight for height.

WOD:
Class WOD

2 comments:

  1. This is in response to last night's conversation about getting wods in together. What if we planned on Saturdays and then one night a week we did a later wod at like 730, on like a Tuesday or soemthing. THis way those working, like Kam, Kristen, and AJ, can make it and those of us teaching will be done. Just a suggestion...
    -Dolf

    ReplyDelete
  2. Sled Pulls-4x45#plates-4x100m
    Alternating with
    Prowler Push-2x45#plates on each post.
    3x50 SLHW-2x45#&1x25#plates.

    Class Wod-Check

    Instead of 1rm snatch did this.
    EMOTM for 20min
    4 Alternating DB Snatches@100

    ReplyDelete