CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - TUES, 22FEB11





Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Pulls
3X5, 125% 1RM

Followed By:

WOD:
21-15-9 Rep rnds for time:

Advanced

  • Kettlebell Swing, 2/1.5 Pood
  • KB Thrusters, 1.5/1 Pood

    Rx
  • Kettlebell Swing, 1.5/1 Pood
  • KB Thrusters, 1.5/1 Pood

    Intermediate
  • Kettlebell Swing, 1Pood/12kg
  • KB Thrusters, 1Pood/12kg

    Novice
  • Kettlebell Swing,12kg/20#
  • KB Thrusters, 12kg/20#

    Followed By:

    Skill:
    Dbell split squats
    3X5 per leg,30/20#

    Post time or rounds to comments.


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