140805 Tues – Does Cardio Make you Fat? and “Warp Factor”

By Ben Wise

Various S2O

Vanessa’s class starting a workout with Shoulder to Overhead.

Does Cardio Make you Fat? Take a look at this article from the Denver post. CLICK HERE


Mobility: Shoulder Mobility.


Skill Practice Warm Up: 6 alternating pistols on the minute each minute for 6mins. (3 per leg). Scale by holding a weight out in front of you or by using a box.


Workout: “Warp Factor” – 5 rounds for time.

3 hang squat snatch (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)

6 jerks or shoulder-to-overhead (same)

100m bumper plate farmer carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25lbs) (2 plates – one in each hand)

40 double unders* (Intermediate & Novice: count attempts)

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Novice: Do 4 rounds.

Scaling Guide: 12 – 17 minutes

Coaching Tips: For people strong enough to snatch the weight but don’t have the mobility to do a full squat snatch. Do 3 pwr snatches then 3 ohs as low as possible. Each round should be done as fast as possible. These are interval sprints.

Log your results online by clicking here.

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