A. 2 rounds - You may rack the bar for OHS and thrusters
A1. 20 sec of thrusters- rest 1 min 65/95 lbs
A2. 20 sec of sdhp - rest 1 min 65/95 lbs
A3. 20 sec of OHS - rest 1 min 65/95 lbs
A4. 20 sec of kb swings - rest 1 min 35 /50 lbs
10 minutes of active rest:
back bridges- be sure to get your head and shoulders stacked under each other
1 min body line on your back (have a partner check your line)
1 min body line on your stomach (have a partner check your line). Advanced folks can practice their body line between two boxes, medieval torture style.
400 meter run at 65% intensity
Return to Part A for two more rounds.
Thanks for hosting the IDO Workshops! I really learned alot and it was great to come out to see your gym and meet some of your members. Looking forward to IDO's return.
ReplyDeleteLeah Lopez
Do we do the active rest between each round?
ReplyDeleteA1-4
10 mins
A1-4
10 mins
A1-4
10 mins?
Thanks!
No, we only do the active rest once. So it is two rounds of part A, then 10 min of active rest and then 2 rounds again of Part A.
ReplyDeleteAh yes... If I read it properly I would know that...
ReplyDeleteThat was a great one! Thanks Darci.
ReplyDeleteRebecca