1. Push Press
3 - 3 - 3 - 3 - 3
70 - 85% vs 1rm
-----------------------------------
2. For Time, 10 Rounds of -
5 x Thruster 50/35kg
30 x Double Unders
15 Minute Cut off
WOD - Friday, 8th March, 2013
1. "CrossFit Games World Open WOD 13.1"
As Many Rounds as Possible in 17 Minutes of -
40 x Burpees
30 x Snatch 75/45lb
30 x Burpees
30 x Snatch 135/75lb
20 x Burpees
30 x Snatch 165/100lb
10 x Burpees
Max Reps Snatch 210/120lb
"WOD DEMO"
WOD - Thursday, 7th March, 2013
1. As Many Reps as Possible in 5 Minutes of -
Slam Ball 9kg (With a Partner Alternating turns)
--------------------------------
2. As Many Reps as Possible in 5 minutes of -
Partner Wall Ball 10/7kg
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3. As Many Reps as Possible in 5 Minutes of -
100m Partner Shuttles
"O-Lifting at 5am takes Guts"
WOD - Wednesday, 6th March, 2013
1. "Snatch"
2 - 2 - 2 - 2 - 2
-------------------------
2. "Christine"
For Time, 3 rounds of -
500m Row/Run
12 x Deadlifts (BW)
21 x Box Jumps 20"
WOD - Tuesday, 5th March, 2013
1. For Time, 3 Rounds of -
Run 400m
5 x Muscle Ups
7 x Front Squats 60/40kg
14 x Push Ups (HOG)
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2. As Many Reps as Possible in 3 minutes of -
Burpee Pull ups
------------------------------
3. As Many Reps as Possible in 3 Minutes of -
Toes to bar
WOD - Monday, 4th March, 2013
1. Back Squat
3 - 3 - 3
All sets to be performed at 85% of your 1 Rep Max
--------------------------------
2. "Jeremy"
For Time, 21 - 15 - 9 of -
Overhead Squat 42/30kg
Burpee
"What do you train for"?
WOD - Saturday, 2nd March, 2013
1. "Holbrook"
For Time, 10 Rounds of -
5 x Thrusters 50/35kg
10 x Pull Ups
Run 100m
Rest 1 Minute
"Get well soon Joycie"
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