Thursday, February 7, 2013
Strength / Skill
Deadlift
Conditioning
For time:
15 Strict pull ups
7 Push press (155#/105#)
12 Strict pull ups
5 Push press (155#/105#)
9 Strict pull ups
3 Push press (155#/105#)
100 Double unders
Wednesday, February 6, 2013
Strength / Skill
Hang snatch
Snatch balance
Conditioning
AMRAP in 10 minutes of:
5 Power cleans (135#/95#)
10 Toes to bar
15 Lateral barbell jumps
Tuesday, February 5, 2013
Nutrition Challenge Benchmark WOD
2 Rounds for time of:
Row 20 calories
75 Wall ball (20#/14#)
Sunday, February 3, 2013
All barbells will be preloaded for this WOD. If you succeed with the first bar, move to the next bar which will be set up 10 pounds heavier. Continue until you can not complete one full sequence within the given minute. Beginner girls will start with the 35# bar, more advanced girls and beginner men should start with the 55# bar. More advanced men should begin with the 95# bar.
Critical points that must be hit for rep to count:
Tuesday, January 29, 2013
Strength
Back squat
Conditioning
For time:
2 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Squats
1 Round of “Helen”
Run 400m
21 KB swings (55#/35#)
12 Pull ups
1 Round of “Kelly”
Run 400m
30 Wall ball (20#/14#)
30 Box jump (24″/20″)
2 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Squats
