Friday January 11th 2013

Gunz

WOD

A. “Goat” Skill work
– For 15 minutes practice your first of the year “Weakness”. Stick with the same movement as you practiced on Monday 1/7 and Thursday 1/10. Make sure you have a direction and know what you are trying to work towards each time we do this. After each skill session you should feel like your making progress and getting closer to turning the “Goat” into a strength.

B. Build to a 1 rep max Bench press or Strict shoulder
– For bench press, use a close grip ranging from 15-17″

C. 3 Rounds for time:
10 Burpee
10 Burpee box jump (24/20)
10 Burpee pull-up (try and set up to where the pull-up bar is 6″ above your reach)
75 Double under

Finish with…
100 ‘ Walking lunge (every 10 steps complete 10 push ups)

Weekly Member challenge # 4
10 Minute max calories on the Airdyne

Top Score:
Joe Wynn 187 calories
Julie Bodine 123 calories
– Lets go people!!!

Competitors WOD (team)

A.  4 Rounds of:
Max unbroken tng cleans 225/155
1 min rest between rounds.

B. Lil’ bit bigger”Filthy 50″
50 Box Jumps, 24/20 – games standards
50 Jumping Pull up
50 KBS, 53/35
50 Walking Lunges
50 TTB
50 Push Press, 65/45
50 Back Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders