Thurs., July 11, 2013

Warm-up:

5 min. Bike
LSS and Prone Extensions
Walking Lunges with GM
2 x 10 KB SDHP/ OHS (PVC)
Double leg hops forward (down)
Double leg hops backward (back)

WOD:

“Hope”

Three rounds of:

Burpees
75 pound Power snatch
Box jump, 24” box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

CW: 197 total reps (approx.), used bar for snatches and thrusters

LW: did 3 rounds of 11 Burpees, 6 Power Snatches, 15 Box Jumps, 12 Thrusters, and 17 Supine Pull-ups. Used bar for snatches and thrusters

Cool Down:

30 DU's

30 Atomic Sit-ups with Ab Mat

Comments:

We did not do this exactly as prescribed (probably far from it!). I did time each exercise for one minute in the first round, wrote down how many reps I did in that minute, then just duplicated that number for the following rounds. I know that isn't exactly how I was supposed to do it, but I don't have  a watch with a timer, and it was a pain to do otherwise. So, I did the best I could.