WOD Thu. Feb. 14

February 13th, 2013
by:

Basics Skillwork: Ft. Squat, KBS
Strength: Back Squat 1×15 @ 40%, 1×10 @ 50%, 5-3-1+
Endurance: (40m of 10 m shuttle sprints, 5 situps, 5 push-ups) x 4

WOD
Level 2
For time:
205/165 pound Front squat, 20 reps (Bar starts on the ground)
30 Box jump, 30/24 inch box
40 Kettlebell swings, 55/35#
50 Wall ball shots, 20/14 pound ball
You should be able to do at least a 275 lb. front squat in order to attempt this level. If you can’t keep your mid-line stable and weight on heels on the ft. squat, we will stop you. This is for your own good. No questions asked.

Level 1
For time:
 155/95 pound Front squat, 20 reps (Bar starts on the ground)
30 Box jump, 30/24 inch box
40 Kettlebell swings, 55/35#
50 Wall ball shots, 20/14 pound ball
If you can’t keep your mid-line stable and weight on heels on the ft. squat, we will stop you. This is for your own good. No questions asked.

Basics
For time:
20 Squats holding 14/10 pound ball in rack position
30 Box jump, 24/20 inch box
40 Kettlebell swings, 35/20#
50 Wall ball shots, 14/10 pound ball

Group

 

Specialty Classes:
5:30pm-6:30pm – Beginner Pull-up Clinic

6:30pm-7:30pm – SMR Upper Body