Wednesday, April 11, 2012
4/11/2012 WOD
2 Part Workout
Part 1
“Crankshaft”
Complete 3 rounds for time:
20 Single Arm (RT) DB Walking Lunges
20 Single ARM (LT) DB Walking Lunges
Max Rep Pull Ups
20 Single ARM (LT) DB Walking Lunges
Max Rep Pull Ups
*For Single Arm
DB Walking Lunge, pick up one dumbbell and perform walking lunges. Once you
complete 20 total lunges switch hands and repeat. Use as heavy a dumbbell as
possible.
Part 2
Ladder/Hurdle/Agility WOD
SPEED LADDER WITH BALL
- Perform side shuffle down length of speed ladder placing two feet in each box
- Head soccer ball back to coach or partner as he continuously tosses it to you
REPS:
8
REST: Full recovery
• Set up three cones five yards apart
• Start at middle cone in two-point stance
• Open hips and move right or left toward cone
• Pivot and turn
• Touch cone with hand, plant
• Sprint 10 yards in opposite direction to far cone
• Touch cone with hand, plant
• Sprint through middle cone
• Repeat 4 times with 20-30 seconds rest
Lateral Hurdle Shuffle
• Stand left of first row of mini-hurdles
• Without crossing feet, shuffle laterally right over each hurdle, leading with right leg so each foot touches once between hurdles
• When right leg steps over last hurdle, plant with right foot and explode into diagonal sprint to opposite end of next row
• Begin shuffling laterally right at next row
• Repeat through entire pattern of hurdles
Crankshaft WO: 7:31
ReplyDeleteCrankshaft: 7:00
ReplyDeleteCrankshaft: 6:40
ReplyDeleteCrankshaft 7:30
ReplyDeleteMcKenna and Nimmo- 5:30
ReplyDelete5:30
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