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Tuesday, May 25, 2010

Outdoor wod

WOD:
A. 55% 1RM Dead Lift @ 11X0; 2 reps x 10 sets; rest 45 sec
B1. Knees to Elbows – AMRAP unbroken x 3; rest 90s
B2. Hang Power Clean @ 11X0; 3-3-3; rest 90s
C1. GHD Sit Ups @ 2021; 15 x 3; rest 30 sec
C2. 50 double unders; rest 30 sec

TEAM CROSSFIT WINNIPEG:
A. 55% 1RM Dead Lift @ 11X0; 2 reps x 6 sets; rest 45 sec
B1. Knees to Elbows – 15 unbroken x 3; rest 3 min
B2. Hang Power Clean @ 11X0; 3 x 3 – build to 80%; rest 3 min
C1. GHD Sit Ups @ 2021; 15 x 3; rest 30 sec
C2. 50 double unders; rest 30 sec

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