Thursday 130214 – 15 Days till the Open

Posted by: Wykie at 6pm, February 12, 2014

meet and great 2014 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength

Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

 

Conditioning

5 rounds of:

30 sec. ME Power Snatches 50/35
30 sec. Rest
30 sec. ME Split Jumps
30 sec. Rest
30 sec. ME Ring Dips**
30 sec. Rest

**ME Muscle Ups if you have them

 

blue bootcamp

 

 

 

WOD

4min AMRAP

50 skips

5 Press Ups

10 Squats

*Rest 1min

4min AMRAP

20m Bear crawl (10 forwards/10backwards)

10 Sit ups

15 DB Push press

*Rest 1min

4min to run max distance (use a 50m cone to cone shuttle)

Finisher: (5min)

3 x 15 Arch rocks or supermans