Compare to last year: HERE
WOD 1
~ 10-9-8-7-6-5-4-3-2-1
Burpees dos manos*
Toes to bar
~ 800m Run
~ Then
* Athlete must perform a 2 hand touch of the pull-up bar at the apex of their burpee-jump.
Compare to 3/27/12
WOD 3
Back Squat
5-5-5-5-5
Compare to 3/27/12
WOD 3
Back Squat
5-5-5-5-5
Row as far as you can in 12 Minutes,
Stopping every 250m to perform 5 Bench Press
Choose your load from the following, making sure it sounds light for 5.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)
Note: All athletes will have a spotter for bench. During the row, the spotter will help motivate the athlete/ eye the clock & monitor (it's easy to gloss over when rowing - before you know it, you've gone past your 250 interval).
Post total distance and bench load to comments.
Compare to 3/29/12
WOD 5
Stopping every 250m to perform 5 Bench Press
Choose your load from the following, making sure it sounds light for 5.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)
Note: All athletes will have a spotter for bench. During the row, the spotter will help motivate the athlete/ eye the clock & monitor (it's easy to gloss over when rowing - before you know it, you've gone past your 250 interval).
Post total distance and bench load to comments.
Compare to 3/29/12
WOD 5
2 comments:
WOD 1 - Dianne - 12:21 (100kg)
WOD 2 - 17:23 PR!
WOD 4 - 2025 Meters (500m per round, 155#)
accidentally did 500m instead of 250m rows each round. Actually a good scale. I liked it
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