Run, Swing and Slam Fitness Workout #152

Day 43/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary

http://www.weighttraining.com/exercises/one-arm-barbell-military-press

2 Tons Ground to Overhead Fitness Workout #151

Day 40/112

SKILL WORK:
For 5 Minutes:
L-Sit, Max Hold
Hollow Rocks, Max UB (unbroken)
Rest 30s

Progression:
1) Knees Tucked to chest
2) Knees Up
3) Legs Out Straight

POST max L-Sit and progression

For 10 Minutes:
500m Splits, Rowing
60s Break
+/- 3 seconds on each split

Penalty: 1 GHD Sit-Up per second off initial split.

INTENSITY:
As Fast As Possible,
2 Tons, Ground to Overhead (4,000 lbs/3,000 lbs)

Post Weight and Time

RESET:
3 Rounds of:
3 Man-Makers
15s Dueling Ropes

14 DEC 2012 - Sandbag Clean, Sprint, Push-Ups

INTENSITY:
EMOM, 12 Minutes
1 Sandbag Clean (60/40lbs)
10m Sprint
5 Push-Ups

If you do not have a sandbag, use a dumbbell (55lbs / 35lbs)

Be sure to check out the SVG blog tomorrow as we are about to post our interview with KATIE HOGAN! We had a chance to catch up with this superstar CrossFit Games athlete and discuss her outlook on life and what it is to be a CrossFitter. That will post tomorrow at 9am CST! Don't miss it!


RESET:
While holding the Hollow Rock Position:
10 Dumbbell Press (35/20)
Rest 60s

Then, L-SIT progression!