TODAY’S WOD
Deadlift
5 rep MAX
and
Counting for total reps:
45 seconds work at each station
15 seconds rest to move to next station
TODAY’S WOD (workout of the day)
Rowing “Helen”
Compare your results to 12/24/09
Rx’d (as prescribed for the elite or aspiring elite athlete)
3 rounds for time:
Row 500 meters
21 Kettlebell Swings 54lbs
12 Pull ups
Scaled (an example of how we might scale today’s WOD for your current fitness level)
3 Rounds for time:
Row 500 meters
15 Kettlebell Swings 26lbs
9 Pull Ups
Beginner
3 Rounds for time:
Row 250 meters
12 Kettlebell Swings 9lb to 18lbs
6 Pull Ups
TODAY’S WOD
Power Clean
5-5-5 reps
and
2 K Row for time (try to beat your time from 2/10/10)
CHEERS to S.M. who blazed almost a full minute off her 2k row time from two weeks ago!!!!
TODAY’S WOD (workout of the day)
today’s Wod come’s from crossfitendurance.com
Rx’d
5 Rounds of:
15 Unbroken Knees to Elbows Rest 20 sec
20 Unbroken Double Unders Rest 20 sec
25 D-Ball Slams, 25lbs Rest 20 sec
“Unbroken means that if you come off the bar or miss a jump, you start that element again until completion”.
Scaled (an example of how we might scale today’s WOD for your current fitness level)
4 Rounds of:
8 Hanging knee raises, rest 20 sec.
10 Double unders, rest 20 sec.
15 Ball Slams, rest 20 sec.
TODAY’S WOD
Overhead Squat
5-5-5reps ( three sets of 5 rep max)
Pull Ups
Max – Max – Max (three sets of max rep pull ups)
