Saturday, 22 February 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

SKILL
AMRAP 2 minutes:  Alternating Pistols
Rest 1 minute
AMRAP 2 minutes:  Wall Walks

CONDITIONING
"Fight Gone Bad Better"
3 rounds for max reps + calories:
1 minute Wall Balls, 20/14#
1 minute Power Snatches, 75/55#
1 minute Box Jumps, 20"
1 minute Push Press, 75/55#
1 minute Row for calories
1 minute Rest

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.

If your wondering why we are doing Power Snatches instead of Sumo Deadlift High Pull (and using "Better" instead of "Bad"), it’s because I (heart) My Supraspinatus - Dallas Hartwig, MS, PT, http://whole9life.com