Spend some serious time checking out the link below, be sure to click the "video" section. Anyone up for a quick trip "down under"?
THE MILL
- Warm Up -
Double Under Practice and kettlebell work
Then, get aquainted with the new movements:
"whip smash"
"overhead post carry"
"wheelbarrow walk"
Also, get re-aquainted with the keg I forgot we had.
(Thanks D*)
- Work -
Split up into teams of two and complete the following, top to bottom, for time.
1. Run - 400m total
2. KB Rack Hold @ 2 x 53lbs - 1:30 total
3. Box Jumps @ 24" - 20 reps
4. HSPU - 10 reps
5. Double Unders - 20 reps
6. Curtis P's @ 95lbs - 10 reps
7. Wheelbarrow Walk - 80m total
8. Overhead Post Carry - 80m total
9. Tire Flip / Jump in out - 10 reps
10. Rope Pull @ 100lbs - 80m total
11. Whip Smash - 20 reps
12. Keg Clean and Press - 10 reps
More than one player may work at a time when possible, but the total reps / time / distance must be split evenly. Neither player may move on to the next station until both have finished their half of the prescribed work. Transition time and cooperation will likely play a major role in each teams total time.
Post teams and times to comments
Joy and Becca:
ReplyDeletescaled, not for time
as rx'd:
Worlock & Trickle - 10:39
Beastmaster & Cabana - 11:02
Clint & Aaron - 13:06
That was pretty challenging and definetly a nice change of pace. Nice work Aaron, keep on showing up and the results will folow.
Video later this week