CF Spartanburg Workout of the Day (WOD) Friday January 21, 2011
10 Clean and Jerk (135/95)
15 Ring Dips
20 KBS (70/55)
X 3
Rest 5 minutes then:
21-15-9
Goblet Squats (70/55)
Push ups
Floor Sweepers (with bar from first part)
Score is total time minus the 5 minute rest period.
Alpha option- 155/115
CF Spartanburg Workout of the Day (WOD):
Originated @ CF Houston.
With a constantly running clock, perform 1 Kettlbell Swing (American) and 1 Goblet Squat every minute on the minute increasing the reps by 1 each minute. Continue until unable to complete the required reps in the alloted minute. (M-35#/F-25#)
***3 minute rest***
Max Kettlebell swings in 2 minutes (M-55#/F-35#).
TOP 5
Men (WOD): Wil-16, Scott-15, Bobby/Joel/AL/Steve/Justin-14
Women (WOD): Allison-12, Kristi/Amber/Hannah-11, Ashley/MB/Rachel-10
Men (Max Swings): Scott/Wil/Steve/Justin-45, Tony/AL-40
Women (Max Swings): Kristi-57, Ashley-54, Allison/Rachel-47, Amber-40
CF Houston Workout of the Day (WOD):
"Kettlebell Swing/Goblet Squat Ladder"
Do 1 KBS and 1 Goblet Squat the first minute, 2 of each the 2nd, 3 of each the 3rd, and so on until you are no longer able to complete the required reps in the allotted time.
Cooldown: Sprints
Its a FACE-OFF! Las Rucas on one side...
Los Dudes on the other...
