30June2011 W.O.D

Mmmm...its that time again! Today, I'll give the legs a break. The workout is

As Many Rounds as Possible in 12 Minutes:
5 Clean and jerk
10 GHD Situps/Situps/toes to bar/knees to elbow...

Dont worry, I will explain it all this evening!

Its not over yet: Theres more tonight! That's right, a TWO PART workout!

Death By 10 Meters!
Every minute on the minute, you sprint 10 meters, when a minute passes you add 10 meters, and you continue to run back and forth until you can no longer run the 10 meters in the allowed minute. Looking forward to seeing everyone there!

WOD: Wednesday 29June2011:

This will be every ones first real "BenchMark" Workout. What does that mean? Well, It means, first and foremost, WRITE IT DOWN. I cannot stress it enough. The times, weights, distances etc are all tangible results and you WILL see times improve and weight increase. Period. Today, you meet "Nancy" and she is a witch:

5 Rounds
400 Meter Run
95lb Overhead Squat x15 reps

Our warmup will be a little bit shorter this time because this is a longer workout, with plenty of running throughout. Much of the warm up will focus on opening up the shoulders and hips. Looking forward to seeing you all there!

Workout: 20 June 2011

Run 400m
21-15-9
Squat
Pushups
Deadlift
Run 400m

Great work guys!