Wednesday June 30th, 2010
Endurance: Dynamic KB movements (good mornings, leg swings, arm swings, etc) + 800 m run
Warmup: Around the world, halo, figure 8, hot potato (30 sec each exercise about 2-3 x’s)
Stamina:
(3 rounds)
Jump Rope 1 minute
20 swings
10 (2 count) mountain climbers
WOD:
21, 15,9
-Double Clean
-Double racked squat
-pushup
*** 100 swings @ the end of each round***** ( so, 21 clean, 21 squat, 21 pu 100 swings; 15 clean, 15 squat, 15 pu, 100 swings; etc)
Core/Durability: 3 rounds
20 KB slasher (10R/10L)
10 OH squat w/LIGHT KB
10 Russian Twist with KB