WOD: 4.28.14

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”

~Ralph Waldo Emerson

Photo 4-11-14, 8 41 46 PM

 

Test:

“US Marines Sit-up Test”

The aim of this test is to perform as many sit-ups as you can in two minutes. The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest, and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs or ankles. On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground. This is one complete sit up.
Max reps
No bouncing or arching of the lower back is allowed, and the buttocks must remain in constant contact with the floor throughout the test. Resting during the exercise is permitted in either the up or the down position.

 

Fitness: ‘A Clean Running Jump’

5-Rounds for time of:

  • 400m Run

  • 30 Russian Kettlebell Swings

  • 15 Pull-ups

The Russian Swing with Jeff Martone

 

Performance:

“Kelly”

Run 400 meters
30 Box Jumps, (24/20-inches)
30 Wall Ball Shots, (20/14-pounds)
5 rounds for time