Wednesday 25.August.2010
2 WOD Day (half of the class will start with WOD 1, the other will start with WOD 2)
WOD 1:
8 x rounds (5 minute time limit)
- 10 x Wall Ball (20/14)
- 5 x Hang Power Clean (135/95) or (60% 1RM Power Clean/45% 1RM Power Clean)
Rest 5 minutes
WOD 2:
10 x rounds (5 minute time limit)
- 3 Handstand Pushups
- 5 Kettlebell Swings
- 7 air squats
Vote for Friday's WOD:
- Murph
- Deck of Cards- Each suit represents a different movement. For example, diamonds could be pull-ups, hearts could be push-ups, spades could be power cleans, and clubs could be double unders. The number on the card then represents how many reps of that exercise you need to accomplish. So if you drew a nine of diamonds, that would be 9 pull-ups. Aces are high (15 reps) and jokers are something more difficult than the rest (I usually like to throw in 30 burpees or something along those lines). Then you shuffle the deck of cards and turn over one card at a time, trying to complete the deck as quickly as possible as a class. If you finish earlier than the other athletes, you wait in the plank position until all have completed the movement.
- Medball and Bar Chipper (aka atlas chipper...thanks bear)
- 50 burpees
- 400 meter run with med ball or dumbell
- 50 bar push presses
- 400 meter run with med ball or dumbell
- 50 box jumps
- 400 meter run with med ball or dumbell
- 50 bar thrusters
- 400 meter run with med ball or dumbell
- 50 bar front squats