Compare to last year: HERE
WOD 1
3 RFT
500 m Row
20 V-ups
2 Rope Climb (15')
Compare to 3/19/12
WOD 2
WOD 3
For time:
9 Thursters (#165/#115)
9 Muscle-ups
6 Thrusters (#165/#115)
6 Muscle-ups
3 Thrusters (#165/#115)
3 Muscle-ups
Compare to 3/21/12
WOD 4
Amrap-7
Fran Ladder (100/ 65#)
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
(If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.)
Compare to 3/22/12
WOD 5
50 Kettlebell Swings (53/ 35#)
800 m Run
40 Kettlebell Swings
400 m Run
30 Kettlebell Swings
200 m Run
20 Kettlebell Swings
Compare to 3/23/12
WOD 6
200 Box Jump
200 Squat Snatch (95/ 65#)
5k Row
Team members will work simultaneously to complete the above tasks
Compare to 3/24/12
3 comments:
WOD 1 - 11:12 - (1 rc = 4x squat+Pull-up)
WOD 4 - Fran Ladder - 66 reps (straps on P-Ups)
... for WOD 4 next year - consider doing 83# (the split difference of 65 and 100#) with standard Pull-Ups and see if you can break 100 reps. (finishing the round of 15's + 10 thrusters)
WOD 2 - 40:04 (Concentric only - 44# KB + 500m row)
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