Saturday 04.03.10

SWOD: Snatch practice. Work on technique.

Metcon: Team WOD
With a partner, complete:

-1 mile run
-100 Push ups
-100 Sit ups
-100 Back Extensions
-100 6-ft. Med. Ball Passes
-1 mile run

As a team of two, complete the reps for each exercise before moving on to the next. Only one partner working at a time. There is some down time in this workout when your partner is working and you’re resting, so we want everyone to choose the variation of the exercise that will be the most difficult for you to complete.

For the 1 mile run, split it into 400 m increments.

For push ups try to stay with real pushups (from straight arms to chest fist distance from floor) on the balls of your feet. Before going to knees, try spreading your legs apart further and further, so you are still up in a true push up position, but you have displaced the load of your body.

For situps, shoulder blades touch the floor and elbows hit your knees at each rep.

For back extensions, use the GHD machines and/or large tire before resorting to doing Supermans on the floor.

The med ball passes are basically a Thruster chest pass to your partner (50 each). If you cannot catch the ball safely, let it hit the ground, pick it up from a squat, and pass it back.

Then finish with the 1 mile run in 400 m increments.

Post your partner’s name and team time to the comments. cc