6/8/2011

Daily WOD
Regional Workout
For time:
100 Pull-ups
100 Kettlebell swings, 24kg/16kg
100 Double-unders
100 reps 95 pound Overhead squat

Charlie: 40:00 + 60 = 44:09
Tara: 40:00 + 40 = 53:09
(Joel): 24:03
(Maria): 27:44
(Terry): 28:00
(Christy): 29:07
(Peggy): 30:05
(Kiira): 30:50
(Kim): 32:23
(Jarah): 32:50
(Barbie): 35:12
(Nina): 35:27
(Dani): 37:06
(Stacy): 38:35
(Steve): 39:20
(Aime): 39:46
(Frank): 39:51
(Troy): 40:00 + 84
(Jodi): 40:00 + 70
(Lorie): 40:00 + 11 O-Squats
(Laurie): 14:53 1/2

Strength Class
Press %70x3,%80x3,%90x3+
Snatch Pulls 3x8

Strength WOD
Complete 10 rounds:
6 Single Leg Lateral Hops - 12-16 inch height
20 yard sprint

Rest 60 seconds between rounds

*Alternate legs every round for 5 rounds right and 5 rounds left.
*Start on the side of hurdle and perform a single leg lateral hop over the 12-16 inch height landing in a controlled manner on the other side, and repeat. On the 6th jump transition into a 20 yard sprint.
Jenn C
Shay
Kyle
Jeff
Brian

Skills Class
Presses: Shoulder Press, Push Press, Push Jerk, Thruster

10-9-8-7-6-5-4-3-2-1
Thrusters
Burpees