WOD 3.31.11 Thursday

3-3-3-3-3 Shoulder Press

Complete 3 rounds for time of:
500 m row
20 steps, walking lunge, 45#/35# plate overhead
20 knees-to-elbows

post load from press and metcon time to comments


WOD 3.30.11 Wednesday

Athletes will be able to get their score validated today at 12 pm for WOD #2 of the Open Sectional.  Please feel free to come to the box to warm-up starting at 11 am.  An important note should be made for all athletes who have intentions of doing this WOD multiple times in hopes of obtaining a better score.  It will most likely not be possible.  We have done very similar WODs and odds are your chest will be smoked for many days from the hand release push-ups.  Maybe not.  I’m just saying…not hating as some of you would like to think and then post on the AgainHater.com facebook page.  You may want to go through a few rounds to get a game plan together but then make sure you are ready to hit this WOD hard when you do it!

Tabata Intervals* of:
Box jumps, 24″/20″
Sumo-deadlift high-pull, 75#/55#
Ring dips (sub will be hand release push-ups)
Calorie row
*8 rounds of 20 sec on, 10 sec off

post lowest scored round for each exercise and total combined score to comments

Nick Urankar’s Sectional WOD 11.1.  And they said it couldn’t be done…6 rounds + 30 double unders + 4 snatches with ONE-ARM!

WOD 3.29.11 Tuesday

The final weigh-in and testing for the “Paleo Challenge” will begin today and run through April 3rd.  Which male and female will bring home the $150 cash and $100 Ruth’s Chris Gift Certificate?!

Complete 5 rounds for time of:
185#/115# Clean and Jerk, 5 reps
30 Double unders

post time to comments


WOD 3.28.11 Monday

2-2-1-1-1 Back Squat

Complete as many rounds as possible in 8 min of:
1 burpee, 1 pull-up, 1 squat
2 burpees, 2 pull-ups, 2 squats
3 burpees, 3 pull-ups, 3 squats…continue the ladder for 8 min.

post load from back squat and rounds completed to comments