The "Sport of Fitness"
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2/22/2013; Friday

Strength:
Strict shoulder press: 5x3x1+amrap (75,85,95% – of 90% 1RM)
 
WOD:
2 min of max rep kb snatches (53/35)
then (no rest)
8 min amrap:
8 lateral box jumps (20")
16 OH walking lunges with plate (45/25)
24 HR pushups
then (no rest)
2 min of max rep kb snatches
 
*Score is total kb snatches and rounds+reps
IMG_1101Misty got brave and decided to try her first lateral box jump. She worked up to the height with 45# plates first, then went for it!

2/20/2013; Wednesday

Strength:
Front squat: 5x3x1+amrap (75,85,95% – of 90% 1RM)
 
WOD:
30 Front squats (50% 1RM), from the ground
10 Bar facing burpees
3 50' shuttle runs (down & back = 1)
20 Front squats
10 Bar facing burpees
2 50' shuttle runs
10 Front squats
10 Bar facing burpees
1 50' shuttle runs

IMG_0996

2/19/2013; Tuesday

3×10 box step-ups in front rack position, to 20" box, heaviest possible (alternating legs
3×10 floor wipers (L+R=1), using same weight in 3rd round of step-ups

 

 

WOD:
90 sec max rep squats, then (no rest)
For time:
1,000m row
100 double-unders
500m row

IMG_0963