WOD Thu 2-7-13
February 6, 2013
WOD Sat 2-9-13
February 8, 2013

WOD Fri 2-8-13

Train your weaknesses until they are your strengths!

 
 
Warmup:
2 min continuous rope skipping
Then 3 rounds not for time:
10 good mornings 45/35
30 ft. butt kicks
30 ft. high knees
20 partner leg throwdowns
 
Skill: 
High Position Kettlebell Windmill
 
And then check this guy out with one of the sickest kettlebell tricks I have ever seen
 
WOD:
How long can you hang on?
With a continuously running clock every minute starts a set of:
1 KB SDHP
30 ft shuttle run (Start at either the wall or the pullup rig – run to center point and back to your starting position)
1 Air squat
 
Each set add one rep to the KB swing and air squats
If you fail before 10 take a minute break and restart at half your highest completed round 
(If you fail at 9 but completed 8 start the next round with 4) – this can be done multiple times if necessary
We will keep the clock running until the last person can’t finish the highest round – everyone keeps going until this point
 
Cool Down:
Easy walk/jog 200 M, stretch quads (couch stretch) and roll out quads and low back on the foam roller.