Saturday, September 20, 2014

Beach WOD at 11:30 am at Venice!

Prehab:

Keg Drill 2-3 min
Foam Roll Quads/ITB x 1-2 min
Fire Hydrants 2×15
Wall extensions 2×10

Warm up:

TABATA Row for cal
(Ascending intensity from 60-90%)

Fitness

Strength

Practice and warm-up “Clusters”

Conditioning

In teams of two, alternating each movement, complete ten rounds of:

10 Hang “Clusters”
10 Bar Facing Burpees
300 Meter Run

-25 min cap-

Notes:  The recommended weight is 95/65, newer athletes should use Dbs.  The workout will go as follows:  Partner A performs 10 hang “Clusters”, Partner B performs 10 burpees, Partner A runs 300 Meters, Partner B performs 10 hang “Clusters”; and so on until the team completes 10 total rounds. 

Advanced
Strength

Warmup and practice Squat Cleans and Muscleups

Conditioning

Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (225/155 lbs)
6 Muscle-Ups

Notes:  The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the load, reps or distances so that you get a bit of rest.  Perform Bar MU if you cannot yet perform them on the rings.

Cool Down:

Calf stretching x60″
Lacrosse Ball Glutes x60″
Pigeon Stretch x60″

Ben Smith. All Nano’s all day.

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