9/25/13 WOD

joni 13.2

 

BENEFIT WOD for  CrossFit Chic JONI COTTAM at CrossFit The Club.

Presented by WOD LOVE CLOTHING and CROSSFIT THE CLUB

Saturday, October 5, 2013 from 3:00 PM to 6:00 PM (MST)

South Ogden, UT

You must register before attending this event, you can donate a simple donation or buy a shirt, we only have 3 people so far registered to attend from CFTC, get off your butt and register to support our very own, click here registration and details.

FUNCTION

A.  For max reps of:

2 min ME Parallel GHD Sit-ups

*rest 60 sec.

2 min ME Wall Balls-15/10 (10’/9′)

*rest 60 sec.

2 min ME Double Unders

B.  8 x 2 Power Cleans @ 80% of 1RM (5% higher then last week)

C.  3 x 8 Seated Box Jumps- from seated position (parallel), explode up to highest box possible; rest 60 sec.

D.  “Jackie”

For Time:

1000 m Row

50 Thrusters-45lbs

30 Pull-ups

*notes- benchmark workout be sure to record scores.

 

DRIVE

A.  For max reps of:

2 min ME Rope Climbs-15″

*rest 60 sec.

2 min of Alternating Pistols

*rest 60 sec.

2 min ME Double Unders

B.  7 x 5 HBBS@ 75%; rest as needed.

C1.  4 x ME Strict Pull-ups; rest 60 sec.

C2.  4 x 10 Strict Tempo GH Raises; rest 60 sec.

D.  For Time:

25yd Prowler Push-300/200 (prowler weighs 75lbs)

10 Bench Press- (men-BW+20lbs, women-BW)

30 Burpees

25 yd Prowler Push

8 Bench Press

20 Burpees

25 yd Prowler Push

6 Bench Press

10 Burpees

 

09/24/13 WOD Results

 

 

 

Posted on: September 24, 2013admin

Leave a Reply

Your email address will not be published.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