01/24/11 WOD

Exhaustion and to many numbers! Linda couldn’t take it anymore.

 

WOD

Level I

AMRAP in 20 min of:

155 Meter Run

5 Pull-ups

10 Dips

15 OHS

*Scale movements as needed.  Banded Pull-ups/dips. Choose a weight on OHS that you can go full ROM and maintain form.

WOD

Level II

AMRAP in 20 min of:

155 Meter Run

5 Chest to Bar Pull-ups

10 Ring Dips

15 OHS- 95m/65w

 

MOBILITY WOD– 01/21/11 post

 

*We always tend to have more people attending crossfit on Mondays.  Please if you have never attended 6am please don’t and if any of the 6am’ers have flexibility in their schedule please come to 5 or 7am, thanks.

 

OPTIONAL STRENGTH CYCLE 1

WEEK 3

Day 1

1.  Power Clean- 50/5, 65/3, 70/3, 75/3, 80/3, 80/3

2. Flat Footed Clean High Pulls- 35/8, 47/8, 47/8

3. Back Squat- 47/10, 55/10, 60/8, 65/8, 65/8

4. Reverse Hypers- 2 x 12

Posted on: January 23, 2011admin

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