Monday, August 18, 2014 #WOD: (8 of 18 week Multi-functional cycle) Level IV #Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row Renegade #Rowing WOD: 3 x 10 minutes w/4 minute rest. 4 minutes @ 21s/m, 3 minutes @ 23s/m, 2 minutes @25s/m, 1 minute @29s/m OR #Running WOD: 10rds, 2 minute run/1minute walk #Strength: 5 x 2 @ 90% of press #Metcon: FF Throwdown event #3 For Time (8min cap) 2 Rds: 15 Calories on Assault Bike or rower, Sprint to 50’ line, 7 burpees, return to start, Sprint to 100’ line, 7 burpees, return to start then, 15 Calories on Assault Bike or rower, 100 Double Unders. Watch the video for all of the rules of this workout. Firefighter Throwdown demo video: https://youtube/watch?v=3QJA5mWr_EQ To compare yourself to the firefighter athletes that competed in Dallas this last weekend, click here: https://docs.google/spreadsheets/d/1rfbhw_PYKGvnEddzzz_b6H2SJNCh8VXSHGpZzMo5IWk/edit#gid=0 #Chipper: Firefighter Throwdown event #5: 5-snatches (135/95), 10-OHS, 15-lunges (1R=1rep, 1L=1rep), 20-front squats, 25-T2B, 30-wall ball (20/14), 25-T2B, 20-front squats, 15-lunges, 10-OHS, 5-snatches #Honor WOD: John Fischer, Ladder 20, Every 2 minutes perform 1-clean and jerk (155/105), 1-burpee. Add an additional c&j and burpee every 2 minutes, until you cannot completed the required reps within the 2 minute time fram. 555fitness/pages/abbreviations-acronyms 555fitness/blogs/news
Posted on: Mon, 18 Aug 2014 03:15:01 +0000
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