WOD: "The Seven"
7 Rounds and 7 Reps of each movement
Handstand Push Ups
Thusters (135/95)
Knees to Elbow
Deadlift (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
Wednesday, March 27th, 2013
Strength: Snatch Grip Deadlift 3x5
WOD: "Elizabeth" (Get on the leaderboard)
For Time
21-15-9
Cleans (135/95)
Ring Dips
**Classes will go in heats. Coaches, please remember to get all of the scores for the leaderboard.
REC: 10 Rounds 150 Meter Row, :60 rest.
Video catches Greg Amundsen with improper range of motion.
Thursday, March 21st, 2013
STRENGTH: Strict Pull Ups - 4 sets of max reps, rest between sets.
WOD: 5 Rounds for Time
9 Bench Press (135/95)
15 Burpees
21 Double Unders
REC: Work on improving GHD Sit Ups, Reverse Hyper and Hip Extensions, work on Ham Raises for an extra challenge. If there is time, work for 3 sets of 10 reps each.
Wednesday March 20th, 2013
Strength: Deadlift 3x20
WOD: 6 Rounds for Time
Sprint 1 Lap
20 Wall Balls (20/14)
REC: 3 Rounds of :30 sec of Paralette "L" Sits and :30 of Planks