CF Spartanburg WOD March 7, 2011
| 50 Double Unders |
| 25 Wall Ball |
| 25 Pullups |
| 25 Deadlifts 225/185 |
| 25 Cal. Row |
| 25 Box Jumps |
| 25 DB Push Press 40#/30# |
| 25 GHD Situps |
| 25 Burpee |
|
50 Double Unders The Paleo Test Out was also today : 1RM Back Squat 1 mile run time trial Compare to Deer Wreck Looks like some great results for Paleo 2.0, we will get the results out asap |
CF Spartanburg Workout of the Day (WOD)- Tuesday 02/15/2011
200m Overhead Carry (135#/95#)
25 GHD Sit ups
200m Farmers Walk (55#/35#)
25 Back Extensions
X 3
*If at any time the overhead weight is dropped from a locked out position or the kettlebells are dropped, the athlete must stop forward progression and complete a 200m run*
CF Spartanburg Workout of the Day (WOD)-Wednesday 01/26/2011
4 Power Cleans (135#/95#)
7 Burpee Box Jumps (24/20)
10 GHD Situps
13 Double Unders
*30 ABMAT situps*
*52 Single Unders*
AMRAP 20 mins.
CF Spartanburg Workout of the Day (WOD):
1 Mile Run (Time Trial)
***Rest 5 Minutes***
AMRAP in 12 Minutes of
5 Squat Cleans (M-155#/F-95#)
15 GHD Sit-Ups
Steve bringing his hips through the bar on the squat clean.
And Graham catching the squat clean with strong elbows.
TOP 5
Men: Wayne-5:25, AJ-5:30, Eric-6:11, Joe-6:26, Bobby-6:30
Women: Charlene-8:15, Graham-8:40, Amber-8:41, Lori-8:53, Nila-9:38
Workout of the Day (WOD):
3 Squat Cleans (185# - each rep is from the ground)
15 GHD Sit Ups
AMRAP in 12 minutes.
Its always interesting to see how your body reacts when you completely tax one muscle group like your core with GHD Sit-Ups...
And then try to blast through a full-body dynamic movement like a Squat Clean...
