Thursday, September 17

Warm-up

Jump rope for 3 minutes- practice double and triple unders

10 air squats

10 wall ball

10 box jumps

10 jumping pull-ups

10 Russian KB swings

10 America KB swings

10 toes to rings

10 shoulder pass through

10 pvc pipe push press

10 Overhead walking lunge steps with PVC

10 Split jerks with PVC http://www.youtube.com/watch?v=2av_qXinO78

Lift:

Jerk

In 10 minutes work up to a 1 RM

 

WOD

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

SoCal Oly Program –active rest day

Row 1K for time rest 2 mins
Row 800 meters for time rest 2 mins
Row 400 meters for time rest 2 mins
Row 250 meters for time

or

10x100m sprints

Gymnastics skill: Practice ring dips strict for 10 mins then do bar or ring muscle-ups for 10 mins.

 

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