W.O.D. Friday 10-12-2012
PR’s flying around yesterday. Nice job everybody.
Friday WOD –
In 6 min complete:
400meter run
3000lbs. Squat
Rest 2 min
400 meter run
3000lbs. Push Press
Rest 2 min
400 meter run
3000lbs. Snatch
Come in and actively warm up. No time to waste for preparation. You have 6 minutes to complete 2 laps around the building (back door to front door) and then depending on weight perform rep scheme to get you to 3000lbs in time remaining. If you have time left perform as many situps as possible.
Rest 2 minutes and then do it again for the following exercise.
Intensity is up to you. Light weight for many reps. Heavy weight for less reps. Just get it done. Secret: The squat is the easiest.
Comments: 3
135 squats x 32 + 52 sit ups, push press @ 85 x 30 <35, snatch @ 70 x 19<43.
200 lbs squat x 15/ 100 lbs push press x 30
100 lbs snatch x 18
105 squat x 40 reps.
75/65 push press x 30 reps
65 snatch x25 reps
Messed up on squat reps….did way to many!
25 sit up total. š
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