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Tuesday 06.25.13

24
Jun

Tuesday 06.25.13

walking

Remember only do Level 1 or 2 not both.

 Level #1

Prep Work:

3 rounds- rest 30 sec between rounds

10 Russian Swings

3 Inch Worms

 Kettlebell Work:

Single Kettle Bell Swing or Cleans- Work on figuring out how to use your hips to get the kettle bell to your front rack

10,10,10,10(5L/5R)

Let technique dictate how heavy you go.

Conditioning:

5 rounds for time of:

12 American/ Russian Swings

90 single jump ropes

*Pick a weight you can move at a good pace. Goal should be to go unbroken.

-Post time and weight used  to comments

Cool Down:

Jog 800 meters

 

 

Level #2

Prep Work:

3 rounds- 30 sec rest between rounds

6 hang power cleans 75/55

3 inch worms

Barbell Work:

Power Cleans-  Click here for Demo.

If you are new or not proficient with this lift do level 1. You will benefit more.

5,5,5- rest 3 min between set

Let technique dictate how heavy you go.

Ok to reset after each rep(don’t take your sweet time)

Conditioning:

5 rounds for time of:

6 Power Cleans- no heavier than 135 lbs/95lbs

30 double unders /90 singles

*Pick a weight that you can move at a good pace(first couple rounds should be unbroken)

-Post time and weight to comments

Cool Down:

Jog 800 meters

3 Responses

  1. Tanya Gutierrez Leishman

    3×5 Power cleans 115,120, 130
    WOD 5rds: 6 Power Cleans @95
    30 Double unders
    7:14
    I was trying to catch speedy Judith, but she does her double unders in fast forward. 🙂

  2. Gabe Ramos

    3×5 power cleans 135, 155, 175
    WOD 5 rnds for time:
    Power cleans 6 reps @135 & 30 DU
    5:05 was my time (tied with Judith)

    I could of/should of put more weight on the 3×5 power cleans

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