View Workout (Jason Daza)
Coss Fit #10
August 15, 2013 (Night)
Exercise Type: Weights
Comments:
Dowel/shoulders
Jump rope (work on double-unders; keep wrist steady and skip fast)
Warm-up: 3 rounds
10 pull-ups
10 push-ups
10 ankle squats (hold onto bar; lean back and keep leg parallel to ground)
WOD: 6 x 1 minute rounds for reps (198 reps)
Kettle bell sumo deadlift swings (keep chest popped out; look up; pop hips; like backing that ass up to close the car door; elbows close to chin; should be working hips and not the quads; kettle should have a little swing at the top going forward with momentum; don't over-do in the beginning
Wall throws (working on form to be able to do cleans and snatches by popping hips;)
Burpee box jumps (burpee into a box jump; keep eyes on box when landing to avoid getting snaked)
Weight:152.2lbs