W.O.D. - Week #3

W.O.D. #1 (AFAP-4 Rounds)
Beginner                    Intermediate                    Practiced
10 Air Squats              10 Zercher Squats (40lb)   10 Zercher Squats (80lb)
10 Air Get Ups           10 MB Get Ups                 10 SB Get Ups (40lb)
10 KB Swings            10 KB Swings                    10 KB Swings (35b)
400m Run                   400m Run                          400m Sprint

  Please review the video on right column regarding Sandbag Exercises for an example on Get Ups. Review the video labeled Sandbag Zercher Squats for proper form on the squats.  For KB Swings ensure the KB starts between your legs behind your heels and you have FULL extension overhead.  KB weight for Beginner and Intermediate should ensure you don't max out your first set.

W.O.D. #2 (AMRAP-20Minutes)
Beginner                    Intermediate                    Practiced
5 Push Ups                  5 Push Ups                        5 Plyo Push Ups
10 Step Ups                10 Box Jumps                    10 Box Jumps
15 Flutter Kicks          15 Flutter kicks                   15 Flutter Kicks

  For Step Ups and box Jumps utilize a height which challenges yourself each set

W.O.D. #3 (AFAP-10 to 1, 1 to 10)
Beginner                    Intermediate                    Practiced
Jack Knives                 Jack Knives                       Jack Knives
Deadlifts (115 lbs)       Deadlifts (185 lbs)              Deadlifts (225 lbs)

  Each round you decrease the number of Jack Knives by one and increase the number of Deadlifts by one.  The first round is 10 Jack Knives and 1 Deadlifts, the last round is 1 Jack Knife and 10 Deadlifts.