9/22/15

9/22/15

 

MAIN WOD
1. Conditioning - For Time (Start by :15)
200 Double-Unders (2:1 SU)
75-calorie row
50 DB Step-Ups, 20" for all, 55/35 (in each hand)

2. Strength (Start by :35)
5×5 Jerks, rest as needed between sets

3. Rowing (Start by :50)
Men: 5×30 Calorie Row, 1 min rest between sets
Women: 5×25 Calorie Row, 1 min rest between sets

EXTRA CREDIT FOR ALL
2×12 Single-leg RDL (12/side)
https://youtu.be/1mrx2ZMDvuw

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LEVEL III
1. Conditioning - For Time (Start by :15)
200 Double-Unders (2:1 SU)
75-calorie row
50 DB Step-Ups, 20" for all, 55/35 (in each hand)

2. Strength (Start by :35)
5×5 Jerks, work on split jerk accuracy as you build weight, rest as needed between sets

3. “Sgt. Slaughter” (Start by :50)
2 Rounds of:
1 minute to complete: 100 yard sprint (50 yards to table and back)
2 minutes to complete: 200 yard sprint (100 yards to fire hydrant and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)


**At 3.2.1 Go run 50 yards and back as fast as possible. At the 1 minute mark, sprint 100 yards and back. At the 3 minute mark sprint to the 50 and back, then the 100 and back. That is one round. At the 6 minute mark begin round 2. Record times for all 9 intervals. These should be all-out efforts.