WOD - WEDNESDAY, FEBRUARY 13TH 2013

- THE CRAZY 6AMERS DOMINATING AS USUAL!

- EIDENS, CASEY AND CHRIS FINISHING UP RD 10!

WARM-UP
1 MIN DOUBLES
1 MIN BACKWARDS SINGLES
25 HAND RELEASE PUSHUPS
10 KIPS

TEACH AND REVIEW MOVEMENTS FOR WORKOUT

COACHS STRETCH
HAMSTRINGS
QUADS
HIPS
SHOULDERS
CHEST

WOD
TABATAS
*****8 ROUNDS - 20 SEC ON AND 10 SEC OFF*******
 AS MANY REPS AS POSSIBLE EVERY 20 SECONDS!

ROW FOR CALS
BURPEES
ABMAT SITUPS
WALLBALLS
10M SHUTTLE SPRINTS
JUMPING LUNGES
- REST 1 MIN AFTER EACH 8 ROUNDS OF SAME MOVEMENT -

**TOTAL SCORE IS LOWEST AMOUNT OF REPS

SCORING EXAMPLE
ROW FOR CALS
RD 1 = 7
RD 2 = 7
RD 3 = 7
RD 4 = 7
RD 5 = 7
RD 6 = 7
RD 7 = 7
RD 8 = 4
SCORE FOR ROWING = 4 CALORIES

RESULTS FROM GROUP WOD 2/12/13

COMPETITORS
A. HI HANG SQUAT SNATCH CLUSTER
65%X2.2.2
70%X2.2.2
75%X2.2.2
80%X2.2.2
 WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER.  SO YOU WILL HIT A SET OF 2 REPS OF THE SNATCH, DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS THEN DROP IT,  THEN 10 SECONDS LATER HIT A SET OF 2 REPS  THAT IS 1 SET - REST 3 MINUTES...REPEAT FOR 3 SETS.



B. DEFICIT DEADLIFT - 5X3 AHAP - 5 SEC COUNT ON THE WAY DOWN - MUST KEEP HANDS ON BAR BUT NOT A TAP N GO.

B1. WEIGHTED GHD SITUPS 5X10 - AHAP UNBROKEN

C. 500M ROW X 7 - GO HARD!!!! -
7 SEC +/- OF YOUR BEST ROW = 30 BURPEES.

RESULTS FOR COMPETITOR 2/12/13