1/8/14 WOD “My Sharona”

lady kettle


Mobility:  Hip Mobility


Skill Practice Warm Up:  None.


Workout:  Front Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 rep “Strong Effort,” adjusting weight each set)

Superset: Hollow Rocks

0:30 – 1:00 of hollow rocks x 4 rounds


Metabolic Conditioning Workout:   “My Sharona”

In 2 minutes

Strict pull ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 with a band)

Max reps sled push 20’ low, 20’ high** (Advanced: +180lbs, Intermediate*: +90, Novice: +0lbs)

Rest 2 minutes then repeat for one more round.  Record total sled push “reps” (each 20’ interval is one “rep”).

Scaling Guide: 10 – 25 reps.

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

**The entire sled doesn’t have to cross on both sides of the 20 foot marker.  The sled must start behind the line, but as soon as the skids pass the boarder at the turn-around, you can go around and push it back.


 

Rest 1 min

1 minute row, 30 second rest, 4 rounds

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