WOD 12/3/2010

Kate bangin' out ring rows in Skills Class

Daily WOD
Press 4x3

then...

3 Rounds:
20 Ball Slams (20/12)
20 Double Unders
10 Burpees

Strength Class
A.Deadlift 75%x5, 85%x3, 95%x1+ Rest 3 to 5 Minutes

Strength WOD (adapted from Crossfit football)
“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Rest for 1 minutes between rounds except 5 minute rest between round 3 and 4 for a total of 6 rounds.

Skills Class
Back Squat
Spotting and Being Spotted
Ring Dip
Body Row
Lunge Variants

3 Rounds:
10 Back Stationary Lunges
10 Forward Stationary Lunges
10 Body Rows
10 Ring Dips

12 minute cutoff

DAILY WOD

Name: Press / Time

Barron: 135# / 4:27

Justin: 115# / 5:53

[Jenn C]: 80# / 6:30

JZ: 115# / 7:44

Shay: 115# / 8:10

Laurie: 70# / 8:55

Peggy: 60# / 7:32

(Steph): 70# / 8:25

(Heather): 43# / 8:30

(Carrie): 60# / 7:15

Matt F: 140# / ??

Tara: 80# / ??

(Robyn): DNA / ? +2:26

STRENGTH CLASS

Adam

Jason

Jeremy

Arnold

Kyle