Tuesday, March 3, 2015

Oh my quad: Impressive work, Kanoe!

030315 WOD

A. 4:00 Tabata

Alternating consecutive doubles/singles (any time you miss, do 3 jumping air squats)

Strict sit-ups

B. EMOM 8:00

2 x clean high pull

1 x power clean

Focus on positions; aggressive high pull; speed under the bar; fast footwork

C. EMOM 20:00

Minute 1: 100-meter run with med ball (20/14)

Minute 2: 12 reverse lunges with kettlebells at sides (53/35)

Minute 3: 10 box jump-overs (24/20)

Minute 4: 4/3 burpee muscle-ups (sub 8/6 burpee chest-to-bar pull-ups)

>> On-Ramp

EMOM 12:00

Minute 1: 100-meter run

Minute 2: 12 reverse lunges

Minute 3: 10 box jumps / step-ups

Minute 4: 10 ring rows