Daily WOD

Team Linda
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 1.5x Body weight average
Bench Press Body weight average
Squat Clean .75x body weight average

Each team member  will weigh in and we will add the weights together for all 3 people and then average them. The barbells will be set according to the average weight. They can be Rx, 65% or 50%.

Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go…each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps….stadium style. In other words…you cannot pass a team mate. You must wait for them to complete their work before you can rotate as a team.

December 20, 2013

Saturday 12.21.1972

Team Linda 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlift 1.5x Body weight […]
December 19, 2013

Friday 12.20.2013

Back Squat 5 RM then Pistols 3×10 alternating
December 18, 2013

Thursday 12.19.2013

For time: 30 HSPU 40 Pull ups 50 KB swing […]
December 17, 2013

Wednesday 12.18.2013

Amanda 9 – 7 – 5 Muscle up Snatch 135/95#