Opens around the corner…time to Fill the tank

Jan 19th, 2013

Category: Competitor

Opens around the corner…time to Fill the tank

IMG_0905

Warm-up
10 minutes of jump roping
-work on singles, cross overs, dubs, alternating feet, single foot, jumping front to back, side to side, boxer step, etc…
10 minutes of stretching
Stretch the calves
Stretch the legs – quad on the wall/worlds greatest.
Warm up the movements and hit it.

WOD
Run 1 mile
Then 30-20-10 of
Hang power Cleans (115,80)
Front Squats (115,80)
Kettlebell Swings (1.5,1)
Run 1 mile

Don’t scale up, move faster…build the engine.

DISCUSSION 4 Comments

  1. DePrizio 01/20/2013 at 7:02 pm

    30:24 or something. Could have shaved 3+ minutes off this. wasnt mentally tough.

    flight simulator w sandbag runs @ the 20, 30, 40 ascending/descending 200m/300m/400m –> 26:05

    will re-do the regular flight simulator this week. try n break 15 mins.

  2. JWhite 01/20/2013 at 3:58 pm

    WOD: 22:19 RX
    Thanks Andrea for putting up that time, needed the push this morning

  3. Andrea 01/19/2013 at 5:56 pm

    Wod:22:41rx
    Emom 10: 5 ring dips
    3-2-1 atlas stone over shoulder, du
    Press: 105×5 110×5 115×3 120×2