Those of you planning on competing in the sectional in March can tackle both of these workouts. If you are not doing the sectionals than I just want you doing the first WOD, which trust me will be good enough. The only reason I have an exra workout here is so that the people that are going to have to tackle multiple workouts in one session are ready for that kinda strain. More is not better in terms of general fitness preparation but leading up to the sectionals, you will see this from time to time.
WOD 1:
For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24"/20")
40 Wall Balls (20/12lb)
30 Pull-ups
20 GHD Sit-ups (2009 Games ROM, details available in video format below)
10 Snatches (115/65lb squat or power, no press out)
100ft Overhead Lunge (45/25lb)
WOD 2:
For Time:
1000m row followed by auto mall run
You will rest approx 10min before beginning WOD 2
Post total time on both workouts to comments
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February
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- Tribute Workout For All Team Canada Athletes
- Class Schedule for Semi Final Friday
- Canada Advances to Semi Finals
- Congrats to Twiggy our Romanian Olympian
- Helen -- Reminder to post your scores
- Class schedule this week
- Air Force WOD
- Georgia Sectional WOD
- Building lap plus thrusters and burpees.
- Womens Halfpipe Tickets
- Rest Day / Make up Day
- Cindy -- open gym in the morning
- Death By Ten Meters
- First Gold Medal -- Go Canada!!
- Fight gone bad style wod
- Anaerobic Training -- Olympic Schedule
- Rest Day / Make up Day
- The Couplet from the 2009 CrossFit Games
- Clean Complex
- Go Saints Go!!
- Cindy On Steroids
- The Bear -- CrossFit Van style
- Thursday = Rest Day/Make up Day
- If you are sore, take today off
- Heavy Thruster and Muscle Ups
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February
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what happened to the mid-west sectionals?1!! I have been dreaming of that 20-20-20 wod all week! :(
ReplyDeleteAnnie
I thought they were good test of fitness by themselves but I didn't love how similar the workouts were for our purposes. Too much overhead work for one training session in my opinion. Don't worry we will hit that air force workout this week.
ReplyDeleteOkay! That wasn't so bad, I enjoyed it, minus the 100m walking lunges and the fact that I can't row worth crap! :) But let me know when you put on the mid-west sectionals. I don't want to miss out on those!
ReplyDeleteA
You are in trouble now mister!!!!! Scott was right, it was 100ft walking lunges!!!
ReplyDeletehhahaha i just heard about the lunges !! hilarious. 100m will make us stronger in the end. we did it !! Robyn :) Go Cananda Go !!
ReplyDelete