12/5/14 WOD

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Remember!!! Holiday Part Tonight at 7:00 pm.


Mobility:  Hip Mobility.


Strength:  Front Box Squat

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

This is the 4th session of the Front Box Squat cycle, add 5 to 10 lbs from what you used last week. 

Super Set: Perfect Push ups

5 – 10 reps in between each of your 7 sets

 


Metabolic Conditioning Workout:  “Russian Frenzy”

In 2 minutes:

15 ‘heavy’ Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

Then max repetitions of low sled push & high sled push 20 feet (Advanced: +180lbs, Intermediate*: +90lbs, Novice: +0lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)

Rest 2 minutes

Repeat 15 kb swings and then max sled pushes in 2 min again.

Record total sled push reps.

Then 2 min Rest

5 min AMRAP

200m Row

12 Wallballs

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