WOD Fri 9-21-12
September 20, 2012
Mon 9-24-12 – De-load week – Day 1
September 23, 2012

WOD Sat 9-22-12

Andrea & Paige on the med-ball clean

Warmup:
Run 1 outdoor lap then walk back up the stairs backward
4 rounds not for time
10 lunge-to-toe touch (5 each leg)
5 burpees
10 KB or DB swings (light)
 
WOD Movement Review:
Experienced Athletes will work with kettlebells, new athletes will work with dumbells
– Review KB/DB snatch (Ground to overhead)
– Reviwe KB/DB Thruster (Front squat to push-press)
– Review Burpee Box Jumps
 
WOD:
1 minute Max Effort – Clapping pushups (Int – Hand Release pushups, Beg – scaled via. knees, bands etc)
Rest 1 minute
10 minute AMRAP
16 KB Snatches 24/16 kg (Int – 16/12, Beg – 25/15 DB’s) – 8R/8L
12 KB Thrusters same weight as above – 6R/6L
8 Burpee Box jumps 24″/20″ (Int – 20″/16″, Beg –  burpees)
Rest exactly 1 minute after completing the AMRAP
1 minute Max Effort – Pushups (Try to beat your count of clapping pushups)
 
Score your total rounds and reps from the AMRAP and your two sets of pushups
 
Cool down: 
Mandatory minimum 2 laps and 5 minutes pec/shoulder stretches.  Roll out on the foam roller, quad couch stretch and loosen up the posterior chain
 
 
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