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10 October 2012; “Red Light, Green Light”


10 October 2012; “Red Light, Green Light”

Warm-up – Row 750 m, Run to West Alabama and back

Skill – Romanian Deadlift Demonstration and Practice

Strength – Romanian Deadlift 3×5

Most AllSport Athletes should/will pull from the lower pins on our Squat racks.  Qualified athletes with great form may pull from the ground and or with their feet elevated on a box.

FYI – Red Light, Green Light is a modern variation of the ancient children’s game, “Statues”, where a statue comes to life and must run towards the Game Leader until he calls “Statues” again…..

Source…the All Knowing Google

WOD – “Red Light, Green Light”

AMRAP (As Many Rounds As Possible) 20 minutes of….

1 round….using the same Kettlebell throughout….

10 Kettlebell Swings 53/35

10 Goblet Squats 53/35

10 Kettlebell Alternating Pushups

10 Kettlebell Single Arm Russian Swings 53/35

10 Kettlebell Single Arm Push Press 53/35

Coach will call out “Green Light” or “Red Light” using intervals and rest breaks unknown to the Athlete…..using the same strategy as the Child’s Game, the Athlete should work as hard and fast as possible to achieve the highest score with good form over the course of the 20 minutes.

FYI…unlisted intervals are as follows….

0:00-2:00 Green, 2:00-2:45 Red, 2:45-3:45 Green, 3:45 to 4:00 Red, 4:00 to 4:45 Green, 4:45 to 6:00 Red, 6:00 to 8:30 Green, 8:30 to 9:00 Red, 9:00 to 14:00 Green, 14:00 to 15:00 Red, 15:00 to 17:30 Green, 17:30 to 18:00 Red, 18:00 to 20:00 – Green light, red light every 10 seconds for final two minutes….

No Cool Down

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