March 2013

032713 WOD

A. Group warmup

B. Strength

Back squat – TESTING

Take 35 minutes of class to find your 1RM or EST 1RM. Make sure to warm up to the last weight used in the strength series. Warmup percentages will be posted on the whiteboard. Continue to add weight for sets of 1, 3 or 5 reps until you reach failure and/or your form is compromised. Experienced spotters are mandatory.

C. Metcon

In 3:00

Run 200 meters

AMRAP

4 K2E

8 pistol squats (4/side) *

12 HR push-ups

Complete three rounds, resting 1:30 between each. Score is rounds and reps of AMRAP. * Pistol sub will be reverse lunges with a 1:1 ratio.

Congratulations on the deadlift PRs Monday! Chicken skin kine stuff . . .

032513 WOD

A. Buy in

4:00 Tabata

Alternating jumping jacks, double-unders

B. Strength

Press – TESTING

Take 25 minutes of class to find your 1RM or EST 1RM. Make sure to warm up to the last weight used in the strength series. Continue to add weight for sets of 1, 3 or 5 reps until you reach failure and/or your form is compromised.

C. Metcon

For time:

50 double-unders

40 sit-ups

30 Russian kettlebell swings (53/35)

20 pull-ups

10 handstand push-ups

400 meters

10 handstand push-ups

20 pull-ups

30 Russian kettlebell swings

40 sit-ups

50 double-unders

|||—|||

Birthdays have consequences at CFUM . . . You’ve been warned.