WOD - WEDNESDAY, JANUARY 30TH 2013

***** THIS WEDNESDAY REGISTRATION FOR THE CROSSFIT GAMES WORLD WIDE OPENS WILL BEGIN.  LETS GET 100% GYM PARTICIPATION IN THIS.  THIS IS A GREAT TEST TO SEE HOW YOU FAIR AGAINST THE REST OF THE WORLD AND TO SEE ALL THE TIME AND HARD WORK EVERYONE HAS PUT IN OVER THE LAST YR!  LETS GET THE ENTIRE GYM SUPPORTING EACH OTHER FOR ALL OUR BEST POSSIBLE EFFORT.  WE HAD A GREAT TIME LAST YEAR AND HAS THE POTENTIAL TO BE EVEN BETTER THIS YEAR. 


WARM-UP
400M RUN
20 AIR SQUATS

SKILL OF THE WEEK - NONE TODAY SINCE YOU HAVE ALOT OF BOX JUMPS IN WOD

TEACH 

PULLUPS
KB SWINGS

COACHS STRETCH

CALVES

HIPS

SHOULDERS

WOD
"HELEN"
3 ROUNDS
21 KB SWINGS (53/35)
12 PULLUPS

CASHOUT
1K ROW FOR TIME!

RESULTS FROM ANNIE!

COMPETITORS

* WATCH THE VIDEOS OR I'M KICKING EVERYONES ASS TOMORROW!*

WARM-UP
500M ROW
50 DOUBLES
25 GHD SITUPS
1 HS WALK OR 1 MIN HS WALK PRACTICE
- IF YOU ARE WEAK ON PULLUPS ATTEMPT 3 SETS OF 5 UNBROKEN PULLUPS

A. 1 POWER SNATCH + 1 HANG POWER SNATCH @ 70% OF 1RM EVERY 45 SEC FOR 5 MIN

B. 1 POWER CLEAN + 1 HANG POWER CLEAN @ 70% OF 1RM EVERY 45 SEC FOR 5 MIN

C. 4X3 - 3 STOP SNATCH PULL (HEAVIER THAN LAST WEEK)

3 stop snatch pull from Steven Platek on Vimeo.


C1. 4X5 - HI HANG CLEAN HI PULL (BB SHOULD RISE TO CHEST HEIGHT WITH ELBOWS ABOVE BAR)

C2. 4X5 SPLIT PRESS - HEAVIER THAN LAST WEEK


D. CHOOSE ONE OF THE FOLLOWING (THE ONE YOU SUCK AT MOST)

1. 4X500M ROW
2. 4X400M RUN

*2:1 REST RATIO
* IF YOU DEVIATE MORE THAN 5 SEC YOU OWE 30 BURPEES FOR TIME FOR EACH SET MISSED!

RESULTS FROM COMPETITORS!