Tuesday, December 4th, 2012

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WOD:  "You Should Be"

20 Minutes long, 20 points possible.  Race the clock.  The clock will run continuously, you get one minute for each round and no rest time between rounds unless you get done in less than one minute.  If the clock catches you and you don't finish a round under the minute time cap, rest for the next minute and do that round again at the top of the next minute.  You get two attempts at a round before moving on.  Your score, similar to the way Chelsea is scored, will be the number of the round that caught you.  If you stay ahead of the clock the entire time, your score is 20. 

Coaches can run this in heats or all together.  Get the weights you'll need before you get started.  If heats, the counter can help add weights for the different moves.  If all at the same time, you have to add your weights yourself with no extra time.  Strip the weights back down for the second time through.  Have fun.

Round 1:  Sprint One Lap + 10 Air Squats

Round 2:  Sprint One Lap + 10 Power Snatches (75/45)

Round 3:  Sprint One Lap + 10 Front Squat (95/65)

Round 4:  Sprint One Lap + 10 Overhead Squat (95/65)

Round 5:  Sprint One Lap + 10 Strict Shoulder Press (95/65)

Round 6:  Sprint One Lap + 10 Sumo Deadlift High Pull (95/65)

Round 7:  Sprint One Lap + 10 Push Presses (115/75)

Round 8:  Sprint One Lap + 10 Push Jerks (135/95)

Round 9:  Sprint One Lap + 10 Power Cleans (135/95)

Round 10:  Spring One Lap + 10 Deadlifts (155/115)

REC: Grappler 2x15.  This is new to most of you, your coach will show you how to do it.