Sat 9-29-12 – De-load Week – Day 6

Fri 9-28-12 – De-load Week – Day 5
September 27, 2012
WOD Mon 10-1-12
September 30, 2012

Sat 9-29-12 – De-load Week – Day 6

“No limit” Meredith on the clean & jerk

Read this short article for a description of the foot drills for today.

Warmup:
25 jumping jacks
50 doubleunders
6 lengths shuttle walk performing the foot drills in the above article
  Invert
  Evert
  Pigeon toe
  Duck walk
  Reverse on toes
  Heels
15 GHD Situps
10 KB Swings
10 Air Squats
 
Conditioning:
1.5 K Row – moderate pace – 60-70% effort
 
Secure from De-load week
(that means it’s over and I want some effort)
 
WOD:
AMRAP in 16 minutes
16 KB Swings 24/16 kg (Int 16/12, Beg 30/20 lb DB)
16 Air Squats
16 KB Shoulder-to-Overhead 8 right, 8 left in any order (same weight as swings)
2 Heavy Tire Flips (Int & Beg will use the smaller tires)
 
Post scores to comments and post your thoughts on de-load week
Cool down – 2 minutes unbroken single jump-ropes, then 300M easy row
Posterior chain stretch – figure 4, band assisted hamstrings & glutes
 
 
 

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