Wednesday 8/25/10 WODs
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Capital Main WOD:
Warm up:
20 Air squats
10 Ring dips
20 Walking lunges
Clean and Jerk review
WOD:
12 minutes to find Clean and Jerk Max
20 min AMRAP:
50 Double-Unders
7 HSPU
10 Hang Squat Clean (95/65#)
Post results to comments.
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CF ‘Fun’damented WOD:
GHD Situps
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Capital Elite Anaerobic Endurance WOD:
3+ hours before or after Capital Main WOD
“Tosh”
Choose ONE of the following sports:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2mi + 1mi + 2mi)
Run: 3 x (200m + 400m+ 600m)
C2: 3 x (250m +500m+ 750m)
Rest: Use a work:rest ratio of 1:1. Rest the exact time it takes to perform each distance within each interval set.
Compare to 07/19/10. Post times to comments.