10 mountain climbers, 10 super man/hollow rock, run 220 meters, 10 shoulder passes, 10 wrist rotations, 10 dumbbell shoulder presses, banded shoulder stretch, 10 pull-ups

Group Pre-WOD:

Stretch: shoulder circuit (front/back swings, across body swings, laying rotation), wrist

Skill: jump & land

WOD: 

4 rounds for time:

15 weighted sit-ups (20#/15#)

5 hang power snatch (95#/65#)

5 push jerks (95#/65#)

15 air squats

Post weights and time to comments.

Compare to September 24, 2010

Post-WOD:

2 minutes max reps double unders

2 sets of: 10 burpees, 25’ bear crawl (column to column), 10 squats, 25’ crab walk, 10 sit-ups

Group Pre-WOD:

Stretch: Samson, piriformus, seated butterfly, seated single toe flexed reach

Rowing Relay: Team row to 1000 meters in 100 meter/person increments

WOD: “Griff“

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

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Compare to September 8, 2011

Post-WOD:

 2 rounds:

75’ single arm farmers carry (50/30) (Think water jug, dumbbell, kettlebell)

30 second handstand holds

Everyone be sure to welcome the new members in your classes this week and reassure them that they won’t feel like they’ve been hit by a truck forever!

Second, the Paleo Kit order form with prices is up on the wall at the gym. If you would like to order some paleo kit awesome goodies, sign up on the sheet. I’ll be placing the order 1st thing Thursday morning so I need your order by end of day Wednesday. Check out the website for a list and description of their products and let me know if you have any questions.

2 sets of: 5 burpees, 25’ bear crawl (column to column), 10 squats, 25’ crab walk, 10 sit-ups, 10 pull-ups

Group Pre-WOD:

Stretch: Samson, banded shoulder, piriformus, butterfly, wrist

WOD:    

Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep

Clean is from the ground, power or squat.

(3 attempts at a 1 rep max at each lift)

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Compare to February 1, 2012

Post-WOD:

3 sets max plank hold

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Compare to December 23 or January 13, 2011

Run 220 meters

50 Push Press (45#)

50 Knees to Elbows

Run 400 meters

50 KB Swings (55/35#)

50 Sit-ups

Run 220 meters

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Compare to December 9, 2011

Now, on to the WOD…

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to December 28, 2011

***If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run.  If you are scaling pull-ups, go for around 20 per round with the least number of regrips possible between runs.***

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Compare to March 20, 2012

Brendan Clarke 17:44, Doug Armstrong 18:06.

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Post time to comments.