2014-03-05

WEDNESDAY WORKOUT

REMINDER FOR OPEN ATHLETES...

If you plan on doing the Open WOD Thursday night after its released at 7pm then today you can do any of the following:
1.) Take today as a rest day
2.) Come in and go through the class warm up and bike/row recovery for 10-15 minutes along with mobility and stretching
3.) Come in and do the class workout, but at a 70% pace

SKILLS:
Kipping Pull Ups & Snatch Style KB Swings
* Take 15-20 minutes and work any of the following:
1.) Getting the Kipping Motion down for the first time without a band and then with some band assistance...
2.) Perfecting your Kipping motion...
(Work consecutive reps, chest to bar and/or butterfly style)
3.) Between sets work with a KB and practice the snatch style swing WITHOUT arm pulling early... This should be just like a barbell snatch... Drive hips first, then add your arms...

Keep all sets low volume, but get a lot of practice in as long as you won't mess up your hands...

WORKOUT:
10 Burpees w/ a Lateral Line Jump (Just use the seams between mats on the floor for jumping ove
10 Wall Ball Shots (14#/20#)
* 4 minute AMRAP *

The goal is to push hard and get as close to 4 rounds or more as you can...

It's also your option to SCALE UP the wall ball weights to 20# (8 Reps) OR 25# (6 Reps) for ladies OR 30# (8 Reps) OR 35# (6 Reps) for guys...

Push this little sprint hard!

POST ANY MILESTONES ON PULL UPS & TOTAL ROUNDS PLUS REPS FOR THE WORKOUT TO COMMENTS

2 comments:

Lisa Dempsey said...

Lisa: 3 rds (14#)
Rachel: 2 rds + 1 (10#)

Carolyn said...

2.5 rounds @ 14#
scaled up