04/05/10 WOD

HELL WEEK IS COMING!

We had over 70 responses to create your own WOD, some looked like fun others looked like torture.  We now need to narrow them down to the top 6.  Please post your favorite to comments and let the fun begin.

STRENGTH

Back Squat- 3 x 3 @ 80% of 1 rep max

Pull-up Complex: 3 sets, complete each set without coming off the bar.

Men 3 Weighted Pull-ups

          5 Dead Hang Pull-ups

          7 Kipling Pull-ups

Women: 1 Weighted Pull-up

                  3 Dead Hang Pull-ups

                  5 Kipling Pull-ups

* You will place dumbell between your legs for weighted, after completion you will drop and continue with dead hang after last rep you will finish with a kipling pull-up.

WOD

5 Rounds for time of:

10 Burpees

10 Deadlifts- 225m/155w

10 Bar Hops (feet together, jumping side to side over the top of barbell)

Posted on: April 4, 2010admin

2 thoughts on “04/05/10 WOD

  1. Hideous Hundred by Jodie L
    The sucky sixty by Hef
    Dirty Dozen by Jerilyn
    Sams (with the running)
    Perfect 10 by JV
    …and “Pete” but it’d have to be a Saturday wod. It’d take me too long to do it on a weekday!
    Can’t wait to see what crazy stuff we’ll be doing that week!

  2. Run the Hills – Brody
    Dirty Dozen – Jerilyn
    Pete – Chase
    Perfect 10 – JV
    My best Friends are Crossfitters – Elise

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