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Archive for February, 2012

Workout of the Day: Sunday 3-4-2012

WOD: “Cindy” AMRAP 20:00

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

$$: 100 Lunges



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Workout of the Day: Saturday 3-3-2012

WOD 1: AMRAP 20:00

  • 8 Med Ball GTO
  • 8 Jump Squats
  • 8 Burpees
  • 8 Sit Ups w/med. ball

 

$$: Tabata Rowing or shuttle runs (8 rounds)

 





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Workout of the Day: Friday 3-2-2012

WOD 1: Tabata Lunges (12 rounds)

WOD 2: AMRAP 12:00

  • 10 Push Ups
  • 30 second plank
  • 10 Supermans

$$: 30 one leg kettlebell deadlifts

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Competitor WOD 1: 4 rounds:

  • 4 Muscle ups
  • 8 Overhead Squats (95/65)
  • 12 Back Extensions

Competitor WOD 2: 3 rounds: 50 double unders (70 if broken)

Competitor $$: Practice 30″/24″ box rebounds (meaning 2 consecutive without pause)





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Workout of the Day: Thursday 3-1-2012

Sectionals WOD 12.2: Snatch Ladder AMRAP 10:00

  • 30 Snatch (75/45)
  • 30 Snatch (135/75)
  • 30 Snatch (165/100)
  • Max reps Snatch (210/120)

 





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Workout of the Day: Wednesday 2-29-2012

WOD 1: Tabata Air Squats (8 rounds)

WOD 2: AMRAP 15:00

  • 5 Press (95/65, no racks)
  • 5 Box Jumps (24/18)
  • 20 Mountain Climbers (1 rep each leg, knee to elbow)

A: 45/25 B: 65/45 C: Rx E: 115/75 + 36″/30″ boxes

$$: 20 Turkish Get Ups (53/35)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Competitor WOD 1: Open WOD 12.2 (5:30 class or later).

Competitor WOD 2: Back Squat (go big!)

  • 8-8-8 (heavy 75%, 80%, 85% of 1RM)
  • 2-2-2-2-2 (90%+ 1RM)

Competitor $$: 20 Turkish Get Ups @ 53/35





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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