May 2013 17

Saturday 5/18/2013

Posted In WOD

“Cara”
40 Situps
1200m Run
Rest 2 Minutes
40 Situps
800M Run
Rest 1 Minutes
40 Situps
400M Run
Rest 30 Seconds
40 Situps
200M Run
 

May 2013 16

Friday 5/17/2013

Posted In WOD

Push Jerk 3×3 @ 75% 1RM
Split Jerk 2-2-2
 
8 AMRAP
10 Dumbbell or Kettlebell Ground to Overhead (5 each side)
30 Alternating Jumping Lunges
 

May 2013 15

Thursday 5/16/2013

Posted In WOD

Handstand Pushup 15-13-11-9-7-5-3-1
L Sit Pullup 1-3-5-7-9-11-13-15
 
~post results to comments
 

EVERYTHING can be scaled or modified. Don't fear the WOD, fear avoidance

 
 
 

May 2013 14

Wednesday 5/15/13

Posted In WOD

Power Snatch 2-2-2-2-2
 
Back Squat 5-5-3-3-2-2
~post results to comments
 

May 2013 13

Tuesday 5/14/2013

Posted In WOD

******REMINDER the Attitude Nation Seminar hosted by Jon and Jessica North is this Sunday at the box.  This will be from 9am to 4pm and cover anything and everything regarding Snatch and Clean and Jerk technique.  Cost is $200 per attendee and you need to register and pay through their website at http://www.theattitudenation.com/#!cf-merrimack-checkout
 
 
5 Rounds for Time
15 Pullup
12 Hang Power Clean (135, 95)
9 Push Jerk (135, 95)
~post results to comments.
 

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