WOD:
In teams of two complete the following with only one partner working at a time. Both partners will run the 400m together.
50 Pull ups
50 Burpees
50 KB Swings (53#/35#)
50 Double unders
50 Thrusters (65#/45#)
400m …
Tomorrow, Coach Ian returns…. For the 6am and 7am classes only….
Pre-WOD: spend 15 minutes working on your weakest movement(s).
WOD:
AMRAP in 5 min
5 hang cleans (95#/65#)
5 push-press (95#/65#)
10 static lunges with a plate overhead …
SWOD: Take 20 minutes to build up to a 1 rep max clean and jerk.
WOD: 1 mile run
-for time-
…
WOD:
AMRAP in 15 min
25 double unders (sub = 60 single unders)
10 Burpees
10 overhead squats (95#/65#)
200m run
…WOD:
Buy in: 600m run
*12 single arm DB or KB push presses (53#/35#)
14 toes to bar
4 rounds
Cash out: 600m run
-For time-
Compare to 11/19/2011
*12 total reps, not 12 on each arm.
…
SWOD: Take 20 minutes to build up to a 1 rep max overhead squat
WOD:
A1) Plank hold, 45 seconds x 4 sets
Rest 15 seconds
A2) Weighted sit-ups, max reps in 45 seconds x 4 sets (post total …
BENCHMARK WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit ups
100 Air squats
-For time-
Complete all reps of each exercise before moving on to the next.
…
Announcement:
WOD:
AMRAP …
Announcement:
SWOD: Clean …