BURTON TRACK 0600hrs
WARMUP
**40 yds. (20 out 20 back)
Running Drills
Butt Kicks
High Knees
Straight Arm Pose
Karaoke
Dive n Drive
Backwards Run
Pass Thrus x10
AirSquats x10
Tuck Jumps x10
Samson Stretch x10 steps
2 Kettlebell Complex (previous W.O.D. Version)
**Partner Up - Each Athlete is to perform 4 rounds of the following triplet:
*Clean to Rack
*Rack to Jerk (clear the ear)
*Back to Rack
*Squat
***Perform 4 full complexes for each turn you take. Your partners work is your rest period.
W.O.D.
"Nicole"
20 Minute AMRAP of:
400m Run
Max PullUps (Bring Rings if you have them)
***Note total rounds + Total Pull Ups to comments.
Stay strong!
-Johnny
9 rounds 90 PU + 150 meters.
ReplyDeleteTore the piss out of my pink skinned hands.
1.5 pood kb complex
ReplyDelete7 rounds 76 pull-ups
performed one round of "Mickey" yesterday (1 qp w/cheese, med fry, 4 piece nugget, iced tea); may have affected performance today. honey badgers will eat pretty much anything.
also, randal's hands look f'ing disgusting. my retinas have the image burned into them...it's going to kind of ruin my day.
This comment has been removed by the author.
ReplyDelete1.5 kb complex
ReplyDelete7 rounds, 34 pull-ups (5 a round done 2,1,1,1--had to do them and refused to go supine this morning. Got to eventually get good at them)
1 pood complex as the big burly men took the 1.5s.
ReplyDelete7 rounds, 84 pull ups, 50 meters
11, 12, 12, 12, 13, 12, 12