Tuesday February 5th 2013

Jeff

WOD

Run prep….

1 Min/each – foam roll IT band
1 Min/each – Couch stretch
1 Min/each – banded hip distraction
1 Min/each – barbell calve smash
1 Min/each – banded bully drill

A. 3 Rounds (not for time)
60 sec Max rep double under
rest 30 sec
Max reps handstand push-up
rest 30 sec
10 Box jump (pick a height which allows you to perform a re-bounding variation)
rest

B. 20 Rep max Back squat
– Warm up and build to a 20 rep max back squat.If you completed all 20 reps last week look to complete with 5-10 more pounds.

C. For time:
400 Meter run
20 Toes to Bar
400 Meter run
20 Froggies
400 Meter run
20 Pull-up (C2B)
400 Meter run
20 Hip extension
400 Meter run
20 Hand release push-up

Competitor WOD (team)

A. Clean and Jerk
1RM

B. Power Drill
5 RFT:
5 HSPU
10 Power Cleans, 135/95
15 Burpees
20 KBS, 53/35
25 Wall Balls

– Rest exactly 3 mins between rounds

Post total time including the rest.

Weekly Member Challenge # 8

3 Min AMRAP of
Max reps Overhead squat (65/45)
– Every time the bar is set down or removed from the overhead position athlete must perform 2 bar facing burpee before continuing. Score is total reps completed.