Jan 17 – 21, 2012. Dale and Ruth had a baby!
WODs
21.1.12
“Nancy“
5 rounds for time of:
400 meter run
42.5/30kg Overhead squat, 15 reps
20.1.12
Seven rounds of:
35 Double-unders
1 Jerk
Make one jerk attempt per round.
19.1.12
Deadlifts
5-3-3-1-1-1-1
18.1.12
Tabata Fight Gone Bad Variant
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 9/6kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull 35/25kg (Reps)
Box Jump 20″ box (Reps)
Push-press 35/25kg (Reps)
KB Swing (Reps)
There is no additional rest between exercises.
Each exercise is scored by total number of reps after each of the eight intervals.
The score is the total of the scores from the five stations. Post score to comments.
17.1.12
Back Squat
5-3-3-1-1-1-1
Shoulder Press
5-3-3-1-1-1-1
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