Friday 10/25/2013 WOD
Warm up
3 sets of
30 secs each
Groiners
High Knees
Wall Climbs
Lunges
Plank
Dynamic Stretches
Strength/Skill
4 sets of
20 Weighted Box Step ups (20 inch box)
Use a Barbell, KB’s or a med ball for resistance
Super set with
10 Strict over head KB presses
Rest 2-3 Mins between sets
Training (Met-Con)
“Down in the hole”
400 Meter Ski
40 KB Swings (53/35) (70/53)
40 Box Jumps (24/20) (30/24)
400 Meter row
200 Meter Ski
20 KB Swings (53/35) (70/53)
20 Box Jumps (24/20) (30/24)
200 Ski
Scale options
Scale KB swings with Russian KB swings
Or scale the weight
Scale jumps with step ups
2013 10 24
14:22 with blue kettle bells.
13:47 with green KB, box jumps on 4 plates and a spaced out 400m run to 2nd Ave. If I could only remember what “Row” means I’ll be fine next week.