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
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