Tuesday 8/31/10 WODs
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Capital Main WOD:
Warm up:
Run 400m
20 Overhead squats
20 Good mornings
20 Shoulder dislocates
WOD:
“Barbara”
5 rounds, each individually for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 min
Compare to: 7/31/09
Post time for each of 5 rounds to comments.
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Crossfit Kids WOD:
“Lil Angie”
Pull Ups (or progressions)
Push Ups
Sit Ups
Squats
(25, 50, or 75 reps determined by age and ability)
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CF ‘Fun’damentals WOD:
Sled Hammer Hits
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Capital Elite Anaerobic Endurance WOD:
Perform 3+ hours before Capital Main WOD or on a Capital Main WOD Rest Day
Time Trial, 100% Effort
Choose ONE sport and complete the following:
Swim: 600m/y
Bike: 8mi
Run: 2mi
C2: 3k
Post time to comments.