WOD 03312011

BEING THAT THE MAINSITE IS ON A REST DAY (UNDERSTANDABLE AFTER YESTERDAY'S WORKOUT), I'VE TAKEN THE LIBERTY TO PICK A LOVELY LITTLE WORKOUT FOR YOU GUYS. JACKIE.

METCON:

"JACKIE"
1000 M ROW
50 THRUSTERS
30 PULLUPS

STRENGTH:

RING DIPS/ ASSISTED/ OR BOX DIPS 4 X 10

03302011 WOD

I GOTTA SAY THAT I'M PRETTY FIRED UP FOR THIS WOD... THIS IS THE WEEK 2 WORKOUT FOR THE CROSSFIT GAMES OPEN SECTIONALS. IN OTHER WORDS, YOU'LL BE ABLE TO TAKE YOU RESULTS FROM TODAY AND STACK IT UP AGAINST 99% OF THE PROS, NOT JUST THE ONE'S THAT POST.

REMEMBER THOUGH, NUMBERS ALWAYS COME 2ND TO USING CONSISTENT MECHANICS. ALWAYS TRAIN TO TRAIN ANOTHER DAY!

AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 15 MINUTES

9 DEADLIFTS, 155 #
12 PUSHUPS
15 BOX JUMPS 24"

REMEMBER, EVERYTHING IS SCALABLE FOR THOSE WHO AREN'T PARTICIPATING IN THE COMPETITION. SEE YOU IN THE BOX!

WOD 03292011

THRUSTERS

3-3-3-3-3-3-3

WARMUP AND THEN BUILD UP TO YOUR 3 REP MAX...

THIS EXERCISE IS INTEGRAL IN DEVELOPING ALL OF YOUR OLYMPIC LIFTS DUE TO THE HEAVY RELIANCE ON HIP EXTENSION. IT ALSO WILL HELP WITH YOUR PRESS AND FRONT SQUAT. IF YOU FAIL A SET, IT DOESN'T COUNT.

WOD 03282011

75 SQUATS
50 PULLUPS
20 RING DIPS
50 SQUATS
35 PULLUPS
15 RING DIPS
25 SQUATS
20 PULLUPS
10 RING DIPS
EVERYONE OF THESE MOVEMENTS IS SCALABLE! YAY!