Monday 3/3/14

NO CLASSES TODAY DUE TO ROAD CONDITIONS. IF YOU NEED TO DO THE 14.1 OPEN WOD PLEASE LET US KNOW AND WE WILL WORK OUT A TIME FOR YOU TODAY.

FITNESS: TRAVEL WOD
20min AMRAP
5 burpees
10 pistols (1 legged squats) to box or chair at or below parallel
15 box squats at or below parallel- use PVC pipe and make it an Overhead squat if you can
20 wall sit stick-ups

SHE:
(Open 14.1 Redo if needed)
A. BS @20X1; 3,2,1,1; rest 2-3 min
B. Power Jerk; 2,2,2; rest 2-3 min
+
4 min amrap @open pace:
7 pull ups
9 box jump
30 DU
rest 5 min, then…
4 min amrap @open pace:
Row 700m
Amrap HSPU in remaining time
rest as needed, then…
2 sets @100%:
250m row
20 KBS (1.5pd)
15 burpees
rest walk 12 min

BEING:
(Open 14.1 Redo if needed)
A. Squat Clean TnG 2reps every 90sec add 10# start at 50% of 1rm complete 3 burpee buy in before each lift
rest as needed, then…
5min amrap 90% effort
10 box jump sd 24/20″
10 burpees
rest 5mins, then…
5min amrap open pace
burpee MU
Notes:
– Does not have to be a 2rm
– proper aerobic warmup for 5min work
– maintain same output for 90% effort
– post reps per min for burpee MU

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