Friday November 28, 2014

Friday.     WOD AT 9 AM. OPEN GYM FROM 10-NOON

Max Height Seated Box Jump

10 x 2 Back Squat...
Start at 70% and go up if you can

Find a 3 Rep Max 3″ Deficit Deadlift.

Tabata Handstand Hold
4 Rounds 20 Second Hold 10 Second Rest
Freestanding if you can always make it, otherwise use the wall.

Wod:
Competition:
Randy-Annie Partner Wod
75 Power Snatches 75/55
50-40-30-20-10
Double Under
Abmat sit-ups

General Fitness:
Weights: 55/35
Can count Double under attempts if you are still working on them. If not it's 2x the amount.

Beginner:
Weights: 35/15
Instead of Power Snatch do Hang Power Snatch
Keep the same rep scheme for the single unders (50,40,30,20,10)