WODS for Thursday 2/14/13


WODS for Thursday 2/14/13

KB Class WOD: Valentine’s Day Workout:

14 Minute AMRAP:

2 Pull-Ups (Strict) 14 American Swings 2 Burpees – for strength – full push-up 14 Tactical Lunges

CF Class WOD: Strength: Zercher Squat 5,3,2

5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max

Coaching Point:  Zercher squats are performed by setting a bar in the rack at about stomach height. Take the bar in the crooks of your elbows-use a towel or some padding if necessary. Squat down until the bar touches the tops of the thighs and then stand up. Keep pushing knees out and butt back and down. Try to keep as upright as possible and to keep your core tight as the bar will tend to pull you forward.  It teaches you exactly how to squat.

Met-Con: Valentine’s Day Workout partner workout! Partner WOD R1 – Partner 1: 400 run / Partner 2: burpees R2 – Partner 1: burpees / Partner 2: 400m run R3 – Partner 1: 400m run / Partner 2: air squats R4 – Partner 1: air squats / Partner 2: 400m run R5 – Partner 1: 400m run / Partner 2: situps R6 – Partner 1: situps / Partner 2: 400m run

Just like love and war, this workout is unfair. The faster your partner runs, the fewer reps you have to do. Wanna to make ‘em suffer? Take your time. Want to prove your devotion? Sprint like the wind.

Want to make it tougher? Add another round of run+burpees.

Partner Cashout – 2 rounds:

15 med ball situp

Lie on your backs, feet together. Tap the ball on the ground overhead, sit up, and throw it to your partner. Your partner taps back, then throws it to you. Repeat ’til you’ve each done 15.

10 slam + chest pass

Face your partner. Do a med ball slam, then throw the ball to your partner with a chest pass. Repeat ’til you’ve each done 10 ball slams.

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