12 January 2016

2015-01-07 19.05.28

Big Warmup: 2000m Row stopping every 250m to do 20 Double Unders, 10 Burpees (160 Double Unders/80 Burpees Total)
Skill: More HSPU Progression and Practice
Strength: Tabata Deadlifts (225/155) and HSPU (8 minutes total)
So 8 minutes of 20 seconds DL, 10 seconds rest, 20 seconds HSPU
2 MINUTES REST
Military Conditioning:
4 minutes of Flutter Kicks for max Reps
Standards: Palms/Fists under Butt Cheeks, Toes Pointed, Legs nearly locked out, Chin to Chest, Heels go from 6-18″
Demo at 1:30 mark of Video
WOD: 12 minute CAP
50 KB American Swings
45 Lunges
40 KB Goblet Squats
35 Lunges
30 KB Sumo Deadlift Hi Pulls
25 Lunges
20 KB Single Arm Snatches (10L/10R)
15 Lunges
10 Russian Twists
5 Lunges
RX 53/44, RX for Lunges is with KB
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