Saturday, 15 June 2013

Father's Day WOD!  

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg; video shows demonstration and multiple progressions)
4) Hip Extensions x 10

BEGINNER WEIGHTLIFTING
1 x 5 @ 75% Clean 1RM
1 x 5 @ 80%
1 x 5+ @ 85%

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk:
  5 x 1 @ 80% C&J 1RM, 5 x 1 @ 90%, 8 x 1 @ 75%;
 rest 60-90 seconds between each set through sets of 80% & 90%, then 30 seconds between each rep at 75%.

CONDITIONING
3 rounds, EACH for time:
15 Front Squats, 135/95#

Rest 3 minutes between rounds.

• Post time for EACH round to comments.