Wednesday, 23 March 2011

"WINCHESTER" - 19/3/11

WINCHESTER

The “Winchester” Workout(MODIFIED)



Set Up:

Assemble 2 person teams
Set up 5 stations, consisting of:
Push Up - Kettlebell Swing (53/35)
Deadlift (135/95) - Sit Ups
KB Sumo Deadlift High Pull (53/35) – Box Jumps (24/20)
Thruster (65/45) – Push Press (65/45)
(MOD - DBL K.B SNATCH 16KG / AIR SQUATS)
Set a timer for 5 minutes

The “Wichester!” Workout:

Each team of two will start at a station.
When the 5 minute timer begins, partner 1 will execute 30 reps of an exercise.
When partner 1 completes the 30 reps they will call “Winchester!” and partner 2 will execute 30 reps of the same exercise.
When partner 2 calls “Winchester!” partner 1 will move to the other exercise at that station and the process will be repeated for the duration of 5 minutes, alternating back and forth between the exercises.
The number of reps will always be 30, the standard load in a M-4 magazine. If either partner cannot complete 30 continuous reps of an exercise they will call “Jam!”, and their partner will take over. To clear the Jam (any failed attempt at 30 reps), the person must do 3 burpees and then be ready to take over when their partner calls “Winchester!” or “Jam!

FMP SUPPLIED BY ROB ORD


(MOD) WE ADDED IN 400M BETWEEN STATIONS - THEN IMMEDIATELY SWITCHED TO THE NEXT STATION

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