No classes Friday or Saturday this week - join us in San Antonio
LIFT
Jerk - 5 x 2 reps (go up 2-5 kg from last week)
Find what you did last week on April 18, 2012.
WOD
"4 Corners"
In 2 teams, complete 4 rounds of the following relay:
Sprint 5 yards
Movement A
Shuffle Right 5 yards
Run Backwards 5 yards
Movement A
Shuffle Left 5 yards
Tag next team member
- Movement A = 5 Burpees
- Movement B = 10 Push-ups, scaled if needed
- Movement C = 15 Squats
- Movement D = 20 Double-unders (L2 = 10; L1 = 5)
For this WOD, 4 cones will be set up to create a rectangle. The 2 teams will start in opposite corners and line up in a relay. The first team member will sprint to the 1st corner and perform Movement A. After completing the movement, he/she will shuffle right to the 2nd corner, run backwards to the 3rd corner, and perform Movement A again. Then, he/she will shuffle left to the 4th corner, and tag the next person in line. The relay continues until everyone has gone through 4 times. During round 1, you perform Movement A; during round 2, you perform Movement B; round 3, Movement C; and finally, round 4, Movement D. The goal is to catch the other team. If you catch the other team, they have to perform 5 burpees as a team before they can continue.
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Regionals start tomorrow! Are you going?
