"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

WEDNESDAY, 19DECEMBER2018 - Work For Today

Wave 2/Week 4/Day 2


CONDITIONING - 6 Minute Leg Blaster Race 

1 Round Consists of: 

20 Squats

20 Stepping Lunges

20 Jumping Lunges

20 Jumping Squats 

…Your Rest is writing a tick mark on the White Board. Whomever has the most tick marks at the end of 6 Minutes wins. 


STRENGTH - Overhead Focus (Power)

Set 1: 50 Feet Sled Drag Rows(As Heavy As possible)

6 Continental Clean &  Presses (1 Clean & Press Away) @ 70% Of your 1RM

4 Kettlebell Windmills (Each Side)

20 Double Unders or :60 Seconds Regular Jump Rope

Set 2: 50 Feet Sled Drag Rows(As Heavy As possible)

4 Continental Clean &  Presses (1 Clean & Press Away) @ 80% Of your 1RM

4 Kettlebell Windmills (Each Side)

20 Double Unders or :60 Seconds Regular Jump Rope

Set 3: 50 Feet Sled Drag Rows(As Heavy As possible)

As Many Continental C & P (1 Clean & Press Away) As Possible @ 90%(Goal is at least 2)

4 Kettlebell Windmills (Each Side)

20 Double Unders or :60 Seconds Regular Jump Rope


MINDSET - REVERSE Sally Dumbbell Strict Presses.  So when they say “Bring Sally DOWN” - You will Press the Dumbbells and Hold them in the Lockout position Until you are told to, “Bring Sally UP”.  At which point you will do the reverse and drop into front rack. 

Go Heavier than is enjoyable. 


STRONGMAN - 3 Rounds of the “Z” Loading Medley

Start Flat on Your Stomach - :60 Second Time Limit

Sprint 50 Feet to Sandbag.  (Very HEAVY) Load Over the Low Bar

Sprint 50 Feet to Keg.  (Regular HEAVY) Load Over the Medium Bar

Sprint 50 Feet to Atlas Stone.  (HEAVY-ish) Load Over the High Bar as many times as possible for the Remainder of the Minute.  Your Score is the Number of Stone loads you complete. 


HEIGHTS

Women: Low = 44”, Medium = 46”, High = 48”

Men: Low = 48”, Medium = 50”, High = 52”

(Light weight Men’s & Women’s Classes will drop the loading height an additional 2”)

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