Workout of the Day (2-11-13 thru 2-16-13)
*If you can’t do very many Double Unders but you can do some, try them all and count each attempt.
If you can’t get any Double Unders do 3:1 Singles
5 Rounds for time:
10 Shoulder Press (75)
mini wod after max lift:
AMRAP in 7 minutes:
10 Shoulder Press at 50% of max weight
Muscle-ups (3x Pull-ups and Ring Dips)
Squat Snatch (135, 95)*
* drop the weight until you can do a full squat in this movement, no power snatches.
4 Rounds for time:
400 Meter Run
50 Wall Ball Shots
40 Double Unders
30 Kettle Bell Swings
20 Lunging Waiters Walk (10 each hand)
10 Box Jumps
*choose your own weights and heights, choose wisely, but push yourself.
Open Gym with Dylan 8-10am
Do a wod you missed earlier in the week. Learn a new skill like pull-ups, rope climbs, double unders…..