Call Us: (678) 654-7796

WOD – Saturday, October 23, 2010

22
Oct

WOD – Saturday, October 23, 2010

Warm-Up: 400M run, 10 of each: squats, burpees, push-ups, pull-ups, overhead squats (PVC).

Skill: SDLHP, Thruster, Power Clean overview

WOD:

Time Trial = 2 at a time, start the next two as soon as the rower is cleared.

Buy In:

500M Row
400M Run

If your time trial is < 3 mins
1 min rest then:
3 Rounds
10 – 95#/65# Sumo Dead-lift High Pull
20 – 24″ Box Jumps
30 – Sit-Ups

If your time trial is 3 – 4 mins
1 min rest then:
3 rounds
15 – 95#/65# Thrusters
20 – burpees
30 – Squats
40 – Single Jump Ropes (sub 20 double unders if you have them)

If your time trial is over 4 mins
NO rest
3 rounds
400M run
15 – 75#/55# Power Snatches
20 – burpees
30 – Sit-Ups

(if you fall into category three, you turn right around on completion of your time trial 400M)

Send two at a time one the minute, keep track of time according to the clock.  Athletes, record your start and end times for WOD’s on a portable dry erase board.  Post the actual time (separately) for both the time trial, and the WOD.

C-Bass - impromptu coach at The Garage

Cel - an A-10 that just came off a 12 hr sorties

Cel - an A-10 that just came off a 12 hr sorties

Leave a Reply

comprar cytotec cialis kopen köpa cialis Osta Viagra Suomessa.Viagra Hinta Acheter clomid en ligne pas cher Kjøp Cialis uten resept acheter cytotec en ligne