Friday, 9 January 2015

WARM UP (12 minutes or less)
3 slow rounds:
200m Run
1 Static Box Jump @ 90% or more
1 Static Box Jump @ 90% or more
5 Pistols (each leg)

CONDITIONING #1
3 rounds for time:
100 Double Unders
50ft Handstand Walk (or beginners: 5 Wall Walks)
30 Kettlebell Swings, 32/24kg
50ft Handstand Walk (or beginners: 5 Wall Walks)
• Strict 17-minute time cap.
• Standards:
1.       Start Handstand Walk from where hands were located when you fell if you come down before the full 50ft (if subbing Wall Walks, all returns to the bottom position must be under control).
2.       A finished Kettlebell Swing must include locked out knees and arms, with fully open hips.
3.       Bottom of Kettlebell must be pointing straight up, and be stacked over the body.

Rest, set up, movement prep, and warm up exactly 13 minutes, then:

CONDITIONING #2
For time:
20 Power Cleans, 155/95#
20 Box Jump Overs, 24/20”
20 Overhead Squats, 135/85#
20 Box Jump Overs, 24/20”
20 Thrusters, 115/75#
20 Box Jump Overs, 24/20”
• Strict 12-minute time cap.
• Standards:
1.       Use only 1 barbell.
2.       Athlete must change their own weights, either before or after the Box Jump Overs.
3.       Box JUMP overs, no stepping up onto box allowed.  You may jump completely over the box or onto it and then off.  You may step down.