Father daughter team!
-
- Father daughter team!
Archive for February 4th, 2012
Saturday WODs
Saturday, 04 February 2012 16:09
0 Comments
Open WOD
“ANN”
Complete WOD with a partner. One partner works on completing the number of reps for each movement in each round only while the other partner is holding the static position listed. When one partner finishes the 2 movements you switch and the other partner completes the same round. Move on when partner 2 is done with his/her round. 20 minute cut-off.
- 10 Double Unders
- 10 Sit-Ups
*Wall Sit
- 20 Double Unders
- 20 Sit-Ups
*Bar Hang
- 30 Double Unders
- 30 Sit-Ups
*Wall Sit
- 40 Double Unders
- 40 Sit-Ups
*Bar Hang
- 50 Double Unders
- 50 Sit-Ups
*Wall Sit
In honor of Ann, a great woman and a fighter…
FIREBREATHER Training:
Skill/Strength:
Snatch work. Go for a 1 RM if feeling good.
Met-Con:
- 3 Shoulder-to-Overhead (205-155/95)
- 7 Burpees with a bar hop
- 21 Double Unders
* 7 Minute AMRAP
“Make Up” Friday
Saturday, 04 February 2012 15:44
0 Comments
Make up a WOD missed in the last cycle, mobility, skill, work, or complete the WOW (below).
- Every other minute on the minute perform 2 15ft. rope climbs. Then with the remaining time left in that minute perform max reps of alternating pistols. Rest the following minute. Repeat for 12 minutes. Score is the number of pistols completed.
PREGO!!!
-
- PREGO!!!
“En Fuego PFT” (Thursday)
Saturday, 04 February 2012 15:31
0 Comments
“En Fuego Physical Fitness Test”
- Max Rep Strict Pull-Ups.
Standards: (1.) No kipping. (2.) Full extension of arms at bottom, chin over bar at top. (3.) Cannot let go of bar. (4.) If you cannot do a strict pull-up we will complete a flexed arm hold for max time.
- Max Rep Push-Ups (2 Minute Cut-off).
Standards: (1.) Bottom position at minimum is shoulders parallel to elbows. (2.) Full lock out at top. (3.) Once any knee touches the ground your test is done. (4.) Keep a tight plank position. (5.) Feet can be no more than 12 inches apart.
- Max Rep Sit-Ups in 2 Minutes.
Standards: (1.) No abmat, can have someone hold your feet. (2.) Hands interlocked behind your head, cannot let them slip apart (DO NOT pull your head forward!). (3.) Shoulders hit ground on bottom position, shoulders over hips at top position. (4.) “Rest” only in the top position.
- 2 Mile Run For Time.
Great day of military style physical fitness testing! Way to go all out on each effort.
*Each test is conducted and scored individually.
Eddie Pushing through his test!
Favorite Links
