Friday Workout of the day! Speed/Power test

Warm up- Jump rope x 30

then 2 rounds For time!!!!!!!!

Wood choppers with 15# medball x 8 each side

Box Jump 26in. x 8

Kettlebell snatch 44# x 5 each side

broad Jump x 6

Burpee Sprawl (no pushup) x 5

Leave your time in comments and any modification you needed to make from the Rx (Recommended Loads and height)
Amazing thing of the day… http://www.youtube.com/watch?v=56kJ99AvfoI

Demos below


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Demos

Box Jump Variations…[ wmv]

Kettlebell Snatch, Jeff Martone …[wmv][mov]

Refining the Snatch, Jeff Martone …[wmv][mov]

Burpee sprawl is similar to what is shown below. You are shooting your legs back to fall on hands extended and toes then bouncing back to your feet. This is a2 count movement with no pushups or extras. Just Down and up.

Burpee Demo…[wmv]

2 thoughts on “Friday Workout of the day! Speed/Power test

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