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 - WED, 02FEB11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
    Snatch, 3X5,75-80-85% 1RM

    Followed By:

    Strength:
    Deadlifts, 3X5, 75-80-85% 1RM

    Followed By:

    WOD:
    "HELEN"
    3 Rnds For Time:

    Advanced
  • Kettlebell Swing, 2/1.5 Pood, 21 Reps
  • Run,500M
  • Pull-up,12 Reps

    Rx
  • Kettlebell Swing, 1.5/1 Pood, 21 Reps
  • Run,400M
  • Pull-up,12 Reps

    Intermediate
  • Kettlebell Swing, 1 Pood/12kg, 21 Reps
  • Run,200M
  • Pull-up,12 Reps

    Novice
  • Kettlebell Swing, 12kg/ 20#, 21 Reps
  • Run,200M
  • Pull-up,8 Reps

    Post load/time or rounds to comments.

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