Saturday May 25, 2013

WOD

In teams of 2:

20 Thrusters each (115,75)

Run to corner #1 and each partner will complete the 3 round WOD...(north end of the back alley)

20 Power Cleans each (115,75)

Run to corner #2 and each partner will complete the 3 round WOD...(the 200m mark)

20 Power Snatch each (115,75)

Run to corner #3 and each partner will complete the 3 round WOD...(where the west side alley meets the main road)

20 Back Squats each (115,75)

Run 1 full lap and each partner will complete the 3 round WOD

3 round WOD:

5 Burpees 

20 Double unders 

MOD 1: (95,65), 4x singles

MOD 2: (75,55), 4x singles

MOD 3: (55,35), 4x singles

Friday May 24, 2013

WOD

Run 800m

20 Deadlift (185,125)

Run 600m ...... (run 1 full lap and then the extra 200)

15 Deadlift

Run 400m

10 Deadlift

MOD 1: (155,105)

MOD 2: (135,95)

MOD 3: (115,75)

MOD 4: (95,65)

MOD 5: (75,55)