2/10/14 WOD



A.  4 sets of:

10 Front Squats @60% of last weeks max

Run 310m (2 laps)

-rest 90 sec. between sets

B.  4 sets of:

10 DB/KB Step-ups- 53/35 x 2 (20″)

Row 310m

– rest 90 sec. between sets

*Try and hit the same times for each set of running and rowing.

C1.  2 x 10 Weighted St. Leg Sit-ups- rest as needed.

C2.  2 x 10 Weighted Back Ext- rest as needed.

*Score- each rounds times for A & B



A.  7 x 1 Mid Hang Snatch @80%- rest 60-90 sec.

B1.  3 x 10 UB C2B Pull-ups- rest 60 sec.

B2.  3 x 20 (steps) Front Rack Walking Lunges @80% of heaviest load- rest 60 sec.

C.  8 min AMRAP of:

50 Double Unders

20 UB Wall Balls-20/14

10 UB T2B

-steady unbroken pace throughout.

*Score- Rounds + reps for Part C.


Posted on: February 9, 2014admin

5 thoughts on “2/10/14 WOD

  1. Lindsay thanks for the shout out to me during the running part of yesterdays WOD. The support from everyone is really helping me get back to running and with my squats. My hip is getting stronger with each day.

Leave a Reply

Your email address will not be published. Required fields are marked *