WOD 1 – Tuesday
Seven rounds for time of:
7 Power Cleans (135/95 lbs.)
5 Push Presses (135/95 lbs.)
40 Yard Bear Crawl
WOD 2 – Wednesday
Deadlift
4-4-4-4
(as always, all reps must be completed without postural deviation)
and then
As many rounds as possible in 10 minutes of:
5 Deadlifts (use 80% of today’s 4-RM)
10 Pull-Ups
15 Dynamic Push-Ups
(Push-ups – Adv.=Slapping Chest, Int.=Clapping, Beg.=Pop Hands Off Ground)
WOD 3 – Friday
Skill Work – Take 10 minutes to practice kettlebell single arm swings and kbell cleans,
and then,
Five rounds for time of:
400 meter run
15 Kettlebell Swings (32/24 kg)
25 Knees to Elbows
WOD 4 – Saturday
“Cindy” (As many rounds as possible in 20 minutes of…)
5 Pull ups
10 Push ups
15 Squats
Micah Vandegrift
joshuaeller
Abby Vandegrift
Mara
frandrewrowell
I did WOD 1 with 85# in 19:58. Probably could have done 95#, but I was scared.
Josh used #135 and did it in 22:40.
Abby used 75# and finished in 26:20.
Bear crawls are a beast!
Comment by Mara — March 16, 2010 @ 7:04 pm
On WOD 1, I did 4 rounds of lunges and 3 rounds of KB swings instead of bear crawls.
WOD 2: Warmed up with 155#, did workout with 135#, completed 5 rounds (did regular Pull ups for the majority of the time, did one round with the blue band. Tried to do as many dynamic push ups as possible, did a few knee pushups, mostly regular though.)
Comment by Abby Vandegrift — March 17, 2010 @ 8:02 am
WOD 2:
4 rep max deadlift – 185#
Worked out with 155# – did 4 rounds in just under 13 minutes. Some dynamic push-ups and mostly strict form. Some kipping, some slightly jumping pull-ups.
Comment by Mara — March 17, 2010 @ 4:31 pm