Tuesday, March 20, 2012

A/B WOD
3 rounds, for time:

15 power cleans (weight of choice)
100 ft. bear crawl
25 KB or DB swings (weight of choice)
200 meter run, forwards and backwards (100 down, 100 back)

Notes:
-If the weather is decent, plan to do the WOD outside.
-The estimated bear crawl distance will be down and back on the grassy area (near the pullup bars); or, down and back on the basketball court, if we are inside.
-On the track, the forward run goes from the yellow dotted line to the far goal post and then backwards to the starting point; or, two basket ball court lengths (so down and back twice), if inside.
-End the WOD at the yellow dotted line starting point, on the track; or, the court line closest to the pullup bars, inside.

STRENGTH (Optional and Independent):

BENCHPRESS

3 reps @ 70% of training max  (example 130x 0.70=91 or 90lbs)

3 reps @ 80% of training max (example 130x 0.80 = 104 or 105lbs)
3 reps @ 90% of training max (example 130x 0.90 = 117 or 115)