Hearts on Fire

Thursday, January 3, 2013

Winter Warm up

(If you are cold! – Row 1K or Jog 800 m, then DROM)

Group Mobility/Warm up:

Shoulder Prep
Review movements and set up for WOD

Heroic Conditioning:

Max Effort Push ups
Rest 30 Seconds

3 Rounds of
150 meter sprint
15 Pull ups

Rest 30 Seconds
ME Push ups
Rest 30 Seconds

3 Rounds of 
150 meter sprint
15 Kettlebell Swings 24/16 kg

Rest 30 Seconds
Max Effort Push ups

     Notes:  Bands may be used for push ups but exercise FULL RANGE OF MOTION!

Legendary Conditioning:

Max Effort Strict Handstand Push ups + ME Kipping HSPU
Rest 30 seconds

3 rounds for time of:
40 Double unders
20 Pull ups

Rest 30 seconds
ME Strict HSPU + ME Kipping HSPU
Rest 30 seconds

3 rounds for time of:
40 Double unders
20 Kettlebell Swings, 32/24kg

Rest 30 seconds
ME Strict HSPU + ME Kipping HSPU

     Notes:  For HSPU, perform as many strict reps as possible, then switch to kipping – without coming off the wall – when you can do no more strict.  HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.     

Cool Down:

Active Hang, 30 seconds
Cat on box, 30 seconds
10 Wall Extensions

Think of this as you WOD today.

It’s the third day of the New Year and we’re off to a great start so far.  By that I mean, I just spent the last two and a half hours writing a post about goals, building off McCoys post about goals from last week, and the f#cking blog monster ate it!  I’ve no idea what happened and it’s late as hell and I’m sad.  Sad face.  So I’m going to leave you with another favorite vid.