WOD - WEDNESDAY, JANUARY 16TH 2013

* ANOTHER GREAT DAY TODAY WITH SPOT ON FORM!  PUSH JERKS HAVE REALLY COME ALONG WAY.  WEDNESDAY HAS ALOT OF REPS COMING.  WHO IS BEATING THIS GUY?



WARM-UP

3 THERE AND BACKS

2 BEAR CRAWLS THERE AND BACK

1 ARMY CRAWL THERE AND BACK

3 RDS OF CINDY (5 PULLUPS-10 PUSHUPS-15 AIR SQUATS)

TEACH+REVIEW
WALLBALLS
YOLK WALKS

COACH'S STRETCH

QUADS

CALVES

LOWER BACK

SHOULDERS

WOD

3 ROUNDS - 1 MINUTE STATIONS FOR MAX REPS

WALLBALLS (20/14)

ROWING FOR CALS

DOUBLE UNDERS

JUMPING LUNGES

ABMAT SIT UPS

YOLK WALKS (140/50)

REST

COMPETITORS

A. 7X1 HANG POWER SNATCH + POWER SNATCH - AHAP - NOT MAX

B. 7X1 HANG POWER CLEAN+POWER CLEAN + PUSH JERK - AHAP - NOT MAX

SUPERSET

C. 3X5 GOODMORNINGS - AHAP

C1. 3X5 PENDLAY ROWS

C2. 3X5 STRICT WEIGHTED GHDS

WOD

3 ROUNDS

8 SHOULDER TO OVERHEAD (190/125)

16 PISTOLS

THEN:

3 ROUNDS

8 FRONT SQUATS(190/125)

16 GHD SITUPS

THEN:

3 ROUNDS

4 GROUND TO OH (190/125)

3 ROPE CLIMBS