Monday, 7 July 2014

What Type Of Athlete Do You Want To Be? - Dawn Fletcher, Mentality WOD

WARM UP
1) Flexibility – Box Shoulder Stretch:  4 x 30 seconds
2) Skills and Drills – Feet in Rings Muscle Up Drills:  3x5
3) Conditioning
   a) Pull Up Pull Overs:  2x5

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Single Arm, Single Leg Kettlebell Deadlift (ipsilateral):  3x8 (each leg)
1b) Single Arm Kettlebell Bench Press:  3x8 (each arm)

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 2RM Split Jerk (from rack).
2) EMOM for 5 minutes:  2 Squat Cleans @ 90% of Max Split Jerk Double from #1.

CONDITIONING
For time:
800m Run
40 Wall Balls, 20/14#
40 Kettlebell Swings, 32/24kg
800m Run
• 20-minute time limit.