Just a few words about keeping it interesting and improving yourself in the gym. Once you have mastered the standard warm up start taking it to new levels. As your body improves you'll be able to handle a "tougher" warm up. Throw in Clapping Push Ups, try to clap your chest or behind your ears. Use some of the tools lying around the floor (Perfect Push Up, Ab Wheel), swing the Kettlebells around, work on Pistols, Run/Row, Wall Balls, Powermetric Pull Ups, One Arm Push Ups, etc. Use that time to work on any weaknesses you may have. The Burgener Warm Up is great for working on O-lifting technique I can promise you that this will all transfer over in the WoDs.
We are going to take better advantage of the tires this time around.
WoD:
Conditioning Rope/Hurdle Circuit
Zurcher Squats 3x2
3 Rounds for time of
Row 500m
10 Kettlebell Clean and Presses (Men use 1.5 pood/Women use 1 pood) Alternate arms, these are strict presses.
15 Overhead Squats (Men use 95#/Women use 63#)
Post loads and times to comments
Zurcher Squats 105 with the chains on. Forgot about those this morning.
ReplyDelete16:03 as Rx'ed.
Posting Orlando's workout here so I can track it.
ReplyDeleteWeighted dips x 1
150 #
3 rounds
50 DU's, 50 Back xtends
10:27
Bike ride to Chris's 29:25
ReplyDeleteZurchers 103# x 2
Met-con 14:28