Tuesday 2/2/10
Warm Up
3min Jump Rope
3 Rounds
20 Air Squats
15 DB Press
10 Pull Ups
Power/Skill/Sport
A)Max Reps Box Jumps in 1 minute
Toes 2 Bar (#of reps for T2B is equal to reps completed on box jump)
B)Max Cals on Rower in 1 minute
Knee To Elbows (#of reps for KTE is equal to reps completed on box jump)
C)Tuck Hold/or L-Sit for time
Complete amount of Sit Ups that are equal to time of Tuck Hold/L-Sits
WOD:
Thruster Ladder (115/85)
1 Thruster at the start of the first minute,
2 Thrusters at the start of the 2nd,
3 Thrusters at the start of the 3rd, and so on.
Continue until you can not complete all Thrusters in the alloted minute.
Ben WOD: (100m sled, 10 squat clean 95 lbs, 100m gasser w/ sand bag, 20 deadlift 205 lbs)
5:24
Power/Skill/Sport
21/22/60
WOD
5 @ 115 lbs, 6 + 5 @ 95 lbs.
30 box, 18 cals, 27 L-sit
WOD 9 + 5 asrx’d