Rest/Make Up Day
We definitely want to have a Holiday WOD. What Saturday works best for most: 12/22 or 12/29? We are trying to get a big community turnout for this one, it should be a lot of fun! Post to comments to share your thoughts.
12/5/12
A: Bent over row 3×8
“DT”
5 Rounds:
- 12 Deadlifts (155/110)
- 9 Hang Power Cleans (155/110)
- 6 Push Jerks (155/110)
Extra:
Hip Extensions 3×12
“Fallen but Never Forgotten”
12/4/12
A: Find 1RM Overhead Squat
B: Back Squat 1×20 (Increase weight from last week)
Complete as much as possible of the following:
In 3 minutes:
- 400m Run
- 10 Burpees
- Max Effort of OHS (95/65)
Rest 1 minute, then complete 2 more rounds. Your score for each round is reps of burpees and OHS completed.
Extra:
3 min AMRAP of double unders
Check out this 20RM Back squat.
12/3/12
A1: 3 minutes of handstand work
B1: Strict Press 3×5
In 9 minutes complete:
500m Row, then
AMRAP of:
- 5 Plyo Push Ups
- 5 Pull ups
- 10 Sit Ups
Extra:
3xME L-Sit
It’s the start to a new week. Have you thought about the goals you’d like to accomplish in the next 3-6 months? Next time you’re in class, head on over to the Member Board, find your photo, and write your goals beneath it.
12/1/12
Back Squat 3×10 @ 75% or > last week
“Helen”
3 Rounds:
- 400m Run
- 21 KBS
- 12 Pull ups
Extra:
3 min AMRAP of TTB