Sat., Jan. 26, 2013

Coach: Lisa

Warm-Ups:
500 m row/1 K Bike/8 D & B
Eagles and Scorpions - roll to back hurdle
500 m Row/1 K Bike/8 D & B
Shoulder mobility with Hurdle walk overs
Med. Ball Lunges OH/Twist
Med. Ball Squat Clean Thruster...Bear Complex Description

WOD: (Partner - AMRAP, 6 min. X 3, 1:30 transitions)
P1, then P2 - 1 Bear Complex
P2, then P1 - 2 Burpees
Switch
P1, then P2  - 2 Bear Complex
P2, then P1 - 4 Burpees
Keep going until end of 6 mins.

P1, then P2 - 1 Clean and Jerk
P2, then P1 - 2 Box Jumps
Switch
P1 then Ps - 2 Clean and Jerk
P2 then P1 - 4 Box Jumps
Keep going until end of 6 mins.

P1, then P2 - 1 Squat & Clean (I used body building bar)
P2, then P1 - 2 Ball Slam, hop over Hurdle
Switch
P1, then P2 - 2 S & C
P2, then P1 - 4 Ball Slam, hop over Hurdle

Comments:
This was complicated and EXHAUSTING! We were sore ALL weekend long. I was so tired that I had to use the 3 wooden mini boxes stacked together. And I could not hop with both feet over the hurdle during the last round. I had to go first one foot and then the other. I was so tired! Only thing that made us feel better was how tired everyone else was. They all thought it was a very difficult WOD.