WOD - MONDAY, FEBRUARY 18TH 2013

DANA AND JANEY REPPING KOB/KIP IN CALI! 

- KAIT NAILS 165# SNATCH TYING HER PR!

- ROB ALMOST PR'S BY 10# AT 235#!

WARM-UP

1  MIN DOUBLES

25 ABMAT SITUPS

10 LIGHT KB SWINGS

10 AIR SQUATS

10 KIPS

10 BOX JUMPS 

REVIEW 

WALLBALLS

T2B

COACHS STRETCH

HIPS

SHOULDERS

QUADS

STRENGTH

3X3 BACK SQUATS @ 93% (YES THIS WILL BE VERY HEAVY)

THEN

1 SET ME @ 93%

WOD

AMRAP 15 MIN 

15 HSPU (25/FLOOR) 

15 KB SWINGS (70/53)

15 WALLBALLS (20/14)

15 T2B 

15 BOX JUMPS (30/24)

RESULTS FROM A VERY VERY CREEPY SUNDAY!

COMPETITORS

* WE ARE GOING TO BE ADDING MORE CONDITIONING THE NEXT 3 WEEKS UNTIL THE OPENS START!

** ONCE THE OPENS ARE OVER THE ONLY PEOPLE THAT WILL BE DOING COMPETITORS ARE THE 4 GUYS AND 4 GIRLS THAT WILL BE REPRESENTING CROSSFIT KING OF ISLAND PARK AT REGIONALS IN MAY.  THAT DECISION WILL BE MADE BY A FEW FACTORS:

#1. THE COACHING STAFF

#2. THE OUTCOME OF THE OPENS

#3. THE BEST FIT TO COMPLETE THE TEAM.

WARM-UP

2 RDS NOT FOR TIME

:30 SEC TRIPLE UNDERS

15-20 T2B

10 SPLIT JERKS - BAR

10 PUSH JERKS - BAR

CHOOSE 1 WEAKNESS AND HIT SOME REPS OF WHATEVER YOUR CHOICE IS.

A. CLEAN AND JERK TO NEAR MAX

THEN 1.1 X 3 @ 80%

REST 10 SEC BETWEEN CLUSTERS AND 2 MIN BETWEEN SETS.

B. FRONT SQUATS – 5X2 AHAP

B1. GHD SITUPS – 5X12 (35/15)

- SUPERSET THESE.  REST 2 MIN BETWEEN SETS.

C. 5 ROUNDS

10 POWER CLEANS (155/105) 

50 DOUBLES

- REST 15 MIN

D. AMRAP 10 MIN

250M ROW 

20 STOH(135/95)

RESULTS FROM OUR 3 DAY MOCK REGIONAL!