Thursday 8/26/10 WODs
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Capital Main WOD:
Warm up:
Run 400m
20 Good mornings
Shoulder Dislocates
Samson Stretches
WOD:
Once Through for time:
100ft Walking Lunge
21 Pull-Ups
21 Sit-Ups
100ft Walking Lunge
18 Pull-Ups
18 Sit-Ups
100ft Walking Lunge
15 Pull-Ups
15 Sit-Ups
100ft Walking Lunge
12 Pull-Ups
12 Sit-Ups
100ft Walking Lunge
9 Pull-Ups
9 Sit-Ups
100ft Walking Lunge
6 Pull-Ups
6 Sit-Ups
-100ft. (Loudoun) = step outside the side door, walking lunges towards Laser Tag. Lunge to the second parking sign on the left (approximately 50ft.), turn around and lunge back.
-Sit ups can be regular sit ups or GHD sit ups, your choice.
Compare to: 12/1/09
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Crossfit Kids WOD:
“Lil Diane”
21-15-9
Deadlift
Handstand Push Ups or Dumbell Shoulder Press
(Reps, Weight, and Exercises determined by age and ability)
-
CF ‘Fundamentals’ WOD:
Hang Squat Cleans
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Capital Elite Anaerobic Endurance WOD:
3+ hours before or after Capital Main WOD
Swim: 5 x 200m/y
Bike: 5 x 2k
Run: 5 x 800m
C2: 5 x 1000m
Deviation: No more than 5 seconds, meaning if your first 800m is 3:00 you cannot be slower than 3:05 on any effort
Rest: 90 seconds
Foul: 100 burpees for time if you deviate more than 5 seconds
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