05/23/11 WOD

Make sure to pre- order your CFTC games shirt.  We need to have all the orders in by Tuesday so we can have them back in time for the Regionals.  All the money made from the shirts will go to the Regionals Team going to Colorado June 10-12th.  The cost will be $25 you can order on line from our store or through me, be sure to get yours today!

 

WOD

Anchored Speed Sit-ups- :15, :30, :45, :60, :60, :45, :30, :15

-Alt intervals, 15 on/15 off, 30 on/30 off, etc..

 

*Rest 3 min

 

Regionals WOD

For Time:

21-15-9

Dead lift- 315m/205w

Box Jumps- 30m/24w

*Scale weight as needed.

 

STRENGTH

1.  Push Press- 5 sets of 3 reps @ 80% of 1RM; rest 2-3 min b/t sets

2.  Ring Push-ups- 3 sets of max reps; rest 90 sec b/t sets

 

 

 

Posted on: May 22, 2011admin

6 thoughts on “05/23/11 WOD

  1. Hey – how did the runners do in the Ogden 1/2 marathon this weekend? I’ll bet it was pretty easy for all of you and you had nice weather too !

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