WOD 1/31/2011

Daily WOD

1 RM Weighted Pullup Pronated grip
Then...
10 minute KB Snatch Test
Choose your weight category:
8,12,16,20,24 KG’s. Score is # of reps in 10 minutes

Click here for the last time we did this

Name: Pull-up Wt - Snatch wt/reps
Arnold: 75# - 24kg/150
Shay: 70# - 20kg/155
Nate: 5# - 16kg / 144
Lorie: 2.5# - 12kg/173
Austin: 12.5# - 12kg/158
Angelina: 5# - 12kg/125
(Brian): 6, 8, 5 - 12kg / 255
(Steph): Negatives - 8kg/211
(Kate): 11, 20, 20 - 8kg/209
(Peggy): 9/4/12 - 8kg/197
(Fran): 12, 13 10 - 8kg/171
(Maria): Band work - 8kg/160
John: DNA - 16kg/274
Mike: DNA - 12kg /240
Jack: DNA - 12kg/200
Frank: DNA - 8kg/201

X-Fit Kids Big Dogs
Skill: Push Jerk
Then...

AMRAP in 15 minutes:
7 Inverted Burpees
7 KTE’s
7 Ball Slams

Jeremy: 6
Mason: 4 2/3
Dylan: 4

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Straight leg deadlift 4x7

Strength WOD
6 Rounds:
3 Jerks (155/105)
6 Chest to Bar Pull-Ups
9 Clapping Push-Ups

Kyle
Mike
Laurie
Bang Bang
Derek
Nick B

Skills class
Choose Your own Adventure

Skills WOD
Build your own AMRAP in 10 minutes
Couplet or Triplet

John
Frank
Jack
Mike