Double WOD

Dec 29th, 2012

Category: Competitor

Double WOD

Normal week next week.  We will take our rest days on Thursday and Sunday.  If you are taking Tuesday off for the New Year, make up the WOD on Thursday or give yourself an extra day or rest.

Warm-up (10 minute cut-off)
One time through
30 Burpees
40 Barbell thrusters
1000m row

Skill (10 minutes)
Handstand holds
Free Standing handstand push-ups

WOD 1 (10 minute cut-off)
20 Shoulder to overhead
40 Burpee Bar Jumps

Games (185,125)
Regional (155,105)
Open (135,95)

*partition the reps as desired

Rest 10 minutes

WOD 2 (10 minute cut-off)
Regional WOD 2011
21-15-9
Deadlift
Box jump (30,24)

Games (315,205)
Regional (275,185)
Open (225,155)

DISCUSSION 4 Comments

  1. dudley 12/30/2012 at 12:22 am

    split jerk up to 195#, working on 205#+
    30 mups: 9:10
    wod1:12:[email protected]#
    wod2: 11:[email protected]#-deads or leg strength need work

  2. Rhino 12/29/2012 at 9:13 pm

    Lot of snatching/Snatch work
    WOD 1: 3:53 games, STO unbroken, I must be incredibly slow on burpees
    Shooting for WOD 2 tomorrow

  3. JWhite 12/29/2012 at 5:09 pm

    Wod 1: 7:16 Regional, need some shoulder strength
    Wod 2: 7:46 Games

  4. Bish 12/29/2012 at 3:25 pm

    Wod1: 4:28 games
    Wod2: 5:50 games