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4 December 2012 – “Maasai Warriors”

4
Dec

4 December 2012 – “Maasai Warriors”

Maasai Wiki  – http://en.wikipedia.org/wiki/Maasai_people

Warm-up – 10 Jumping Jacks, 10 Airsquats, 10 Monkey F’rs, 8/8, 6/6, 4/4, 2/2

Timed – 2 Minutes Timed Abmat Sit-ups

Strength WOD – Deadlift Musical Chairs…20 minute Cap

In groups of 3 or 4….

For RX, begin with 135lbs/95lbs.  Do 5 Deadlifts and 5 Burpees, add 2x10lb (or scale as necessary) plates to 155lbs, do 5 more Deadlifts and 5 Burpees etc and etc…FORM IS ALL IMPORTANT.  Your Partners can call BS on your form at any time for failing to complete 5 consecutive reps with good form.  Once you have hit your safe limit, you will continue to buy in with 5 burpees every time a partner lifts and encourage and motivate your partners.

Record the heaviest weight.  It will take 10 sets and 50 Burpees to get to 315lbs.

Skill – Single Hand Kettlebell Swing/Transfer

Daily WOD – AMRAP 15 minutes

Begin with one time buy in of West Alabama run and back

Then ….

50 Invisible Rope Triple Unders

12 Single Arm Kettlebell Swings/Transfers RX 53/35

Waiters Walk across gym alternating arms each round

No Cool Down