12/26/13 WOD

paleo-diet_pyr

The new year is approaching it’s time to make your food a priority.

Regular Schedule today

6am,9am,10am-Gymnastics, 4:15pm, 5:15pm-Gymnastics, 6:15 Olympic Lifting

FUNCTION

A.  12 min to build to a heavy 3RM Push Press

B1.  3 x max reps Stable Bar Dips (more then 20 reps, add weight); rest 60 sec.

B2.  3 x 10-12 Double KB Bentover Row- heaviest possible; rest 60 sec.

C.  “Helen”

3 Rounds for time of:

Run 400m

21 KBS-53/35

12 Pull-ups

 

DRIVE

A.  Back Squat- 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%- rest 90 sec.

B.  Front Squat- 1×5@60%, 1×5@65%, 2×5@70%- rest 2 min

C.  3 Rounds for time of:

10 KB Cleans (2 kb’s) from floor- 70/53

20 Pull-ups

30 Wall Ball-30/20 (10’/9′)

50 Double Unders

 

STRENGTH

A.  Gymnastics

2 Rope Climps- 15′ legless

50 Squat Jumps

Muscle-up to 5 sec. L-sit to Muscle-up x 3

50 Squat Jumps

50 Flutter Kicks

Muscle-up to 5 sec. L-sit to Muscle-up x 3

50 Flutter Kicks

50 Swimmers

Muscle-up to 5 sec L-sit to Muscle-up x 3

50 Swimmers

2 Rope Climbs- 15′ legless

-Rest 3 min

Max Bar Hang Hold

*Full Recovery between A & B

B. Row 6K- consistent pace through out

(every 2K, get off and complete 15m HS Walk)

 

 

Posted on: December 25, 2013admin

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