March 2013

Rest Day

50 dus 25 wall ball 10 pull ups 3 rounds for time Remaining class Practice rope climbs

10×1 first pull clean and jerks 60 second rest between each superset 3×3 push press 3×5 bent over row Back squats 2×5 75% 2×3 80% 3×1 90% 2x400m run rest 1 minute between each 2x400m run rest 1.5 minutes between each 2x400m run rest 2 minutes between each each run should be performed with the

Back squats 2×5 75% 2×3 80% 3×1 90% 2x400m run rest 1 minute between each 2x400m run rest 1.5 minutes between each 2x400m run rest 2 minutes between each each run should be performed with the attempt to beat the last run time.

Sorry guys our dearly loved yoga instructor hurt her back so yoga is cancelled this evening. Lets hope she is okay and returns soon! Thanks GSCF STAFF

10×1 first pull hang snatches Try to increase lbs every set. 3×3 snatch grip push press + overhead squats 3 minute amrap Burpees 2 minute rest 5 minute amrap 30 double unders 15 power snatches (75/55) Anyone can do the competitors wods. As you can see from the last two days posts that a majority

3 minute amrap Burpees Rest two minutes 5 minute amrap 30 double unders 15 power snatches(75/55) Remainder of class Gymnastic work Kipping/butterfly etc…

1. 15 minutes to find 1RM Clean and Jerk 2. 15 minutes to find 1RM snatch 3. 5×3 front squats 75% of 1RM 4. 3 rounds 1 minute max rep front squats (135/95) 1 minute max rep HSPU 1 minute max rep kb swings (53/35) 1 minute max rep pull ups Rest 1 minute between

1. 15 minutes to find 1RM Clean and Jerk 2. 3 rounds 1 minute max rep front squats (135/95) 1 minute max rep HSPU 1 minute max rep kb swings (53/35) 1 minute max rep pull ups Rest 1 minute between rounds

Anyone left who has not done the open WOD 13.1 who has signed up needs to be here at the above times. Anyone that wants to re do the WOD please show up as well. Those of you who did not sign up for the open, don’t worry you will be doing this wod at