Friday February 1st 2013

Matt & Natalie

WOD

A. “Goat” Skill work
Pick one of the following skill sets and practice or complete for 15 minutes

1) For time:
15-12-9 reps of
Pull up (this can be any variation of a pull-up, pick a variation which you haven’t done in a while)

2) Ascending/descending ladder of double under reps
Rx = 5-10-15-20-25-30-35-40-45-50 and back down…..
Mod. = 2-4-6-8-10-12-14-16-18-20 and back down…..

3) OTM x 15 Minutes
1-3 Muscle up
– Scale with any variation, skill transfer or progression

4) For time:
100 ‘ Handstand walk
– Three trips across the rubber mats. Take your time and remember to stay tight and globally extended

B. For time:
800 Meter sandbag run (60/40)
50 Back squat w/ sandbag
800 Meter sandbag run

Competitor WOD (team)

A. Deadlift
5RM

B. Team Prowler
Teams of 4 complete an AMRAP 20 of:
20m Prowler Push, 135/90 -weight of prowler not included.

If you are doing this outside or on concrete use 275/185#.

If you are doing this solo use a 4:1 work to rest ratio.

Weekly Member Challenge # 7
3 Rounds
30 Sec. Max Calories Airdyne
3 Min rest
– Score is total number of Calories completed for all three rounds…. These efforts are supposed to be all out.