WOD Sat. Apr. 27

April 26th, 2013
by:

No team WODs today
Goal is to establish a benchmark in one or more of the following WODs.

We highly recommend keeping track of benchmark WOD times/scores to measure your progress. You can do this with a simple journal or with an App. There are quite a few out there. I (Andres) personally like “Workout Hero”. Your previous times also give you a goal to beat.

WorkoutHero

Level 1/2
If you can’t do unassisted pull-ups do one of the Basics WODs instead.
“Fran”
For time perform:
21-15-9 Reps of
Thrusters 95/65 (Scale if needed, but each rep should be according to standards)
Pull-ups

Level 1/2
“Elizabeth” (Choose either the Squat Clean or Power Clean variation)
For time perform:
21-15-9
Cleans 135/95#  (Scale if needed, but each rep should be according to standards)
Ring Dips (Make sure you do a good range of motion on each ring dip)

Level 2
“Amanda”
For time perform:
9-7-5 reps of
Muscle-ups
Snatches 135/95#

Basics and Level 1
“Baseline”
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
It is more important to perform each rep through the full range of motion, than cutting corners and trying to get a faster time.

All Levels
“Annie”

For time perform the following:
50-40-30-20-10 reps of
Double-unders
Sit-ups

All Levels
“Karen”
For time perform the following:
150 Wall-Balls [Men – 20# to a 10′ target / Women – 14# to an 8′ target]

Unlimited Only

12:00pm-2:00pm

WOD #1
“Annie”
For time perform the following:
50-40-30-20-10 reps of
Double-unders
Sit-ups

WOD #2
“Fran from Hell”
For time:
21-15-9
Thrusters, 95#/65#
Pull-ups
Run 1 mile
9-15-21
Thrusters, 95#/65#
Pull-ups