W.O.D.

Everything listed under: 8x3 back squats

  • WOD 12/18/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    8 x 3

    Back Squats 

    *Add 5lbs to last Wednesday's weight if able


    WOD

    4 Rounds for Reps of:

    5 Mins to complete 500m Row or 400m Run

    then AMRAP of 

    20 KB Swings (55/35)

    20 Sit Ups

    *3 minute rest between rounds

    *Goal is to get as many reps as possible with remainder of the 5 minutes

    *YOU WILL BE RUNNING OUTSIDE SO BRING APPROPRIATE GEAR

  • WOD 12/18/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    8 x 3

    Back Squats 

    *Add 5lbs to last Wednesday's weight if able


    WOD

    4 Rounds for Reps of:

    5 Mins to complete 500m Row or 400m Run

    then AMRAP of 

    20 KB Swings (55/35)

    20 Sit Ups

    *3 minute rest between rounds

    *Goal is to get as many reps as possible with remainder of the 5 minutes

    *YOU WILL BE RUNNING OUTSIDE SO BRING APPROPRIATE GEAR

  • WOD 12/11/13


    Strength

    8 x 3

    Back Squat

    *If you can still get to parallel or below then add 5lbs to last Wednesday. If you cannot do the movement to full depth then do not add weight.


    WOD

    10 Rounds for Load and Time of:

    1 Clean & Jerk (Heavy)

    5 Pull Ups

    10 Push Ups

    15 Squats


    WOD Demo (This is slightly different from our WOD but close enough. This video proves that it's not all about your size, it's about your will)

    http://journal.crossfit.com/2010/03/spealler-vs-khalipa.tpl


    We did this WOD on 9/6/13. Here are your times and weights.