Iron Martini: Sunday Sore Corps WO

Monday, October 20, 2008

Sunday Sore Corps WO

1. Run 1/2 mile
2. Balance beam hops (forward roll on landing optional) 3x10
Lateral hops 3x10
One-foot lateral hops 3x5 each foot
3. Burpees 3x10
Rope ladder climb x5
4. Sandbag clean and squat 3x5
Stone/sandbag one arm press 3x5 each arm

1 comment:

Melanie said...: This was a fun change of pace and I actually learned to hate burpees a tiny bit less thanks to Jason's technique help.; October 20, 2008 at 1:04 PM

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Glossary

AFAP: As Fast As Possible
BA: Bad Ass
BAP: Band Assisted Pull Ups
Bottoms Up Press: Hold kettlebell upside down by handle and press up from shoulder, with bell facing up. Balance is challenge.
Glassups (formerly Shoulder-O's) - a KB armbar, TGU up, windmill, OH squat, and TGU down
GTG: Grease the Groove. Working an exercise or movement for practice and maintenance rather than heavy work.
Hack squat, hack lift, behind the back deadlift - a deadlift with the bar behind you
Heaving snatch balance: Start with the bar on the back of your shoulders and hold it in a snatch grip. Dip and drive the bar up, then drop into a full squat, catching the bar overhead. Stand up with the bar overhead. Lower the bar behind your head and repeat. See video - http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv
Inverted Burpees
Iron rope - stand on a bench, bar vertical in front of you with weights loaded on the bottom. Go hand over hand (with hands close to each other) and walk the bar up, then down - that's one.
KTE: Knees to elbows. Hang from pull up bar and try to touch your knees to your elbows. Good luck.
Pin Press - partial movement (OHP or BP) where the weight is started from the pins in the power rack.
TMM: Too many martinis
WFD: Weight For Distance