Tuesday 3/19/13
We were so impressed with all of the efforts on 13.2! Keep it up y’all!
Strength
Deadlift
3-3-3-3-3
*This is not an effort to produce a 3 Rep Max, instead, try and stay consistent with the weight through all sets.
WOD
Complete 5 rounds for time of:
Run 200m
15 Kettle-bell swings (70/ 55#)
Cash-out
2 min ME ring dips
rest 1 min
2 min max distance handstand walk
*Remember, cash-outs are not optional and are scheduled to be done during class time. Use any modifications necessary.
Basics
Complete as many rounds in ten minutes as possible of:
10m broad jump
25 jumping pull-up
10m backward walking lunge
Pre-K
Skill: Practice sumo deadlift high-pull
5 Shuttle sprints, then
3 rounds of:
1 Balance beam walk
1 Bear crawl
5 Jumping squats
5 Lunges
Game: Bulldog
Kids
Pre-K
Skill: Practice Sumo deadlift high-pull (“Zippers”)
10 Shuttle sprints, then
5 rounds of:
1 Balance beam walk
2 Bear crawl
10 Jumping squats
10 Walking Lunges
Game: Categories then Ball Tag
Written by:
Just Paleo