Saturday, 4/15/11. Workout of the Day.

16 Apr
Metcon:  “Sectionals WoD #4…kinda”
*Athletes may opt to do AMRAP 10m and double these reps.
Complete as many rounds and reps as possible in 20 minutes of:
30 Bar-facing burpees (burpees are done perpendicular to the bar.  both feet leave and land together)
15 Overhead squats (120/90lbs)
5 Muscle-ups (sub 10 chest to bar pullups followed by 10 deep ring rips)
lateral warmup
wall squat x 10
jump squat x 10
goblet squat x 10

hand to hand swing skill work:  learn the H2H swing, and work on one of the most KB specific exercises.


with a snatch size bell:

tabata swings
tabata H2H 2 hand swings
tabata H2H 1 hand swings
tabata snatches

there will be a two minute intermission between each phase of the workout.  a mandatory safety buyout will be initiated if the athlete appears to be compromised.

the buyout will be 50 hand release pushups followed by a two-short loop run (weather permitting).

Kinesthetic Awareness:

1. Cartwheels

2. Shoulder stand (parallettes/rings)


3 Rounds for Time:

30 toes-to-bar

30 shoot-throughs

30 burpees


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