Thursday October 7, 2010

Frieh Session 5.30 am (holy H3LL!)


Warmup

run 200 meters

bear crawl length of gym 20 second deadhang + 1 K2E
bear crawl back length of gym
frog hop length of gym 20 second deadhang + 1 K2E
frog hop back length of gym
5 wall squats
10 air squats
5 tuck jumps


WOD Partnered w/Cin

6 rounds chain pull + sprint three times

......hold KBs (16 kg ea) in rack position while partner completes chain pull sprint

Rest >1 min - <3 min

Then: 4 rounds 5 per leg single leg barbell box step up (53#/10")

...........5 per leg lunge w/DBs (16#) in farmers carry

Rest >1 min - <3>

Then: 4 rounds 4 front sq @ 60-70% 1 RM (113 / 63# [56%] opps)
.........Immediately chase set with 4 box jumps @ at uncomfortable height (20")

Rest >1 min - <3>

AirDyne backed up took 800 m light run with Cin

Then: 3 rounds AirDyne for calories 2 minutes of 15 hard/15 less hard

...........2 minutes of active rest Score: 25/22/22

Foam roller