“Kettle Run”
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February 17, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Center Quad Rock & Roll, Inner Thigh Roll | Center Quad Rock & Roll, Inner Thigh Roll | Center Quad Rock & Roll, Inner Thigh Roll |
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(10) Warm Up |
Jump Rope Complex 2×10ea of: Singles Alternate Leg Side Straddle Forward Straddle Skier Bell In and Out Crossover |
Jump Rope Complex 2×10ea of: Singles Alternate Leg Side Straddle Forward Straddle Skier Bell In and Out Crossover |
Jump Rope Complex 2×10ea of: Singles Alternate Leg Side Straddle Forward Straddle Skier Bell In and Out Crossover |
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(NA) Mobility |
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(10) Skill |
KB Swing |
Free Skill work |
Free Skill work |
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(15) WOD |
“Kettle Run” 1 Round 3x100m Sprint Rest 1 min between Sets 3×25 KB swings 26#/ 18# Rest 30 Sec between Sets 3×50 Air Squats Rest 30 Sec between Sets |
“Kettle Run” 1 Round 400m Sprint 75 KB swings 1.5 Pood/1 Pood 150 Air Squats |
“Kettle Run” 1 Round 400m Sprint 75 KB swings 1.5 Pood/1 Pood 150 Air Squats |
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(5) Cool Down |
Max Sit ups in 1:00 Max Push ups in 1:00 Max Pull ups in 1:00 |
Max Sit ups in 1:00 Max Push ups in 1:00 Max Pull ups in 1:00 |
Max Sit ups in 1:00 Max Push ups in 1:00 Max Pull ups in 1:00 |
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