Conditioning:
“Three’s Company”
WOD 1:
15-12-9 rep rounds of:
Calories Rowed
Toes-2-Bar
WOD 2:
45 Double Kettlebell Thrusters (53/35)
60 Double Unders
45 Handstand Push-ups
60 Jump rope Singles
45 Kettlebell Swings (53/35)
WOD 3:
90 Pull-ups
180 Push-ups
90 One-arm Kettlebell Snatch Lunge (53/35)
For Time
Compare to Saturday, 18 October 2014
Instructions:
Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.
WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.
WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.
WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.
Mobility:
Quad Smash – 2:00/leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 2:00/leg
San Antonio Marathon Training:
Drills:
20-30 minutes
Work:
6+ x 400m, easy 300m between each
Post time and experiences to comments
Glad you got this pic. It was right before the wheels fell off.
Tarren back in action today as a 2 person team. Didn’t note the time. All Rx except T was 30 on the kb snatches.
Good one to shake off the rust, but the push ups were nasty.
Nice pic…D and T steppn’ and repn’
that was a nasty welcome back, especially as a two man team with little rest….especially when you have Jimmy on your 6…23:03rx
Agreed PU ate my paleo lunch!!! and then some. I was down to twofers at the end! UGH….one more thing to work on.
CWOD:
26:30 + 8:12 sprint WOD with Brent
100 GHDs for time: 5:52
Time to put that last ditch effort into Jamaica!
CWOD:
23:03 Rx with the Janimal
That was tough! Had to work hard to keep up with Jana. 🙂
SWOD:
Front Squats from yesterday.
4 reps at 315
3 pause squats at 275
First night back on the track since January. 1 mile WU, 7x400m with 300m recovery, short CD. Splits: 1:40/1:38/1:39/1:37/1:36/1:37/1:33. 4.22 miles. Still have a lot of work to do, but getting back into it.
Then came to the gym and did 100 GHD sit-ups for time with Grant. Finished in 7:13. That needs to be a board WOD.
Then worked on PLUs…and got 4 kipping PLUs in a row-that’s my most ever with proper form. Pretty stoked.