Saturday, May 25, 2013 at 6:00AM Happy Birthday "Linda & Waldo"
For a Time
Partner WOD
2000m Row
Each athlete is only allowed to row while their partner is holding a barbell at the top of the deadlift position (80/50) kg. If the bar is put down, the rowing has to stop. 15 Deadlifts each (one bar per partnership) before switching positions. Continue alternating until the 2000m row is completed.
Friday, May 24, 2013 at 5:27AM Happy Birthday “ Dave & Mark E”
4 rounds for total working time of:
Run 400m
5 Burpee C2B Pull ups
14 DB Snatches (alternating) 25/15kg
Rest 1:1, 2:1, 3:1
Then
Rest 2 min
5 rounds for total working time of:
20 Hollow Rocks
10 Leg Raise Hip Thrust
Finisher
3XME L-Sit Holds hang
– rest 45 sec.
Thursday, May 23, 2013 at 5:57AM 1-1-1-1-1-1-1
3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
3-3-3-3-3
Clean First Pulls w/ 3 count pause at the knee –
heavy, rest 60 sec
Finisher
21-15-9
KB Clean and Press 2 x 20/12 KG
Push ups
Wednesday, May 22, 2013 at 5:07AM Strength
Front Squat
1X5 @ 80%
2X3 @ 85%
3X1 @ 90%
-rest 2 minutes.
“Jackie”
Row 1k
50 Thrusters (20,15)kg
30 Pullups
12 min Kill time
Tuesday, May 21, 2013 at 5:30AM Happy Birthday “Luke”
1-1-1-1-1-1-1
3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
3-3-3-3-3
Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.
Finisher
Tabata
Ballslam 15/10kg
Sand bag Waiter Holds 25/15kg