Monday, 11 March 2013

WARMUP
• 4 sets:
2. Advanced Frog Stand x 10-12 seconds
1. Pistols x 5 (each leg; add weight if able)

STRENGTH
15 minutes to establish a 1RM Front Squat.

CONDITIONING
3 rounds for time:
50 Double Unders

25 Wall Balls 20/14#
15 Chest-to-Bar Pullups

Notes:  If unable to perform Double Unders, substitute 50 Tuck Jumps.  Select red hyperlinks for demonstration videos.

1 comment:

  1. Strength: Front squat: 145# and C&J: 118#

    Conditioning; Competitors WOD: 1 round + 5 Wall balls.
    4 pull-ups, 4 T2B, 4 squats
    Max effort row (dont know the calories because of the battery)

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