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WOD 10.30.12

Strength
Off

Fitness
6 rounds
10 bench press , increasing weight each round
800m (weighted vest)
130#

PM
400m runñ
10 HSPU
20 PU
30 box jumps (24″)
40 wall balls (14#)
50 DU
40 wall balls
30 box jumps
20 pull ups
10 HSPU
400m run
14:44

Mobility
General stretching

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WOD 10-28-12

Mobility

Shoulders

Fitness  

               Tommy Mac

Round 1                                      Round 2

12 Burpees                                    12 Burpees

12 Thruster  75#                         12 Thruster

12 Burpees                                   12 Burpees

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12 Power Snatch 75#                 12 Power Snatch

12 Burpees                                  12 Burpees

12 Push Jerks 75#                     12 Push Jerks

12 Burpees                                  12 Burpees

12 Hang Squat Clean 75#        12 Hang Squat Clean

12 Burpees                                  12 Burpees

12 OHS  75#                               12 OHS

12 Burpees

Purpose of WOD

Goals must be measurable. Goals must be attainable. Goals must be earned.

The posts under this catagory are dedicated to the footprints of preparation of smaller goals and achievements to attain and achieve the main goal. The establishment of the WOD is to allow coaches to comment, but everyone else following the blog is also welcome to comment on the posts. CrossFit may be an individual sport but the endeavor is based in community.

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ENJOY!!