Tuesday, 5/3/11

If you haven’t seen it yet…

SMRoD: Lax ball to hip flexors, 2m each side.

Static Stretch: Wall quad stretch, 1m each side.

Warmup: 21-15-9 reps: Cat camels, arm circles, easy pushups, squat to stands, toy soldier steps, duck walk steps, glute bridges.

WoD:

3 rounds for time (135/95lbs):

10 overhead squats

10 front squats

10 back squats

20 pistols (bodyweight)

*RXd weight is 135/95lbs. All weight from taken from floor.

—————————————————–

GYMNASTICS (at 730p):

Kinesthetic Awareness: Free standing handstand practice

Strength: Muscle-Ups

Metcon:
For time:
400m run
20 burpees
10 muscleups
20 burpees
10 muscleups
20 burpees
400m run

——————————————-

KETTLEBELLZ: (at 730p)

jogging warmup

“AMERICA RULES”

100 kettlebell swings

50 pullups

40 spiderman pushups

30 wipers

20 burpees

10 atomic situps

snatch size kettlebell for swings and atomic situps, two snatch sized bells for the wipers.

finish with stability holds (glute bridge, side plank, plank)