Monthly Archives: February 2011
Sunday, February 27, 2011
A. Box Back Squat – 3 reps x 6 sets @ 31X1, rest 2 minutes
B. Box Jumps – 15 reps (unbroken) x 6 sets, rest 60 seconds
Coach’s notes: In box squat set height to a position clearly but not excessively below parallel. Post loads for all sets in A to comments. For B choose height based on ability to maintain accuracy and speed for all 6 sets.
Saturday, February 26, 2011
OPT Big Dawg Testing WOD for Saturday, February 26, 2011
3 rounds for time:
6 Power Snatch – 135#/95#
15 CTB Chin Ups
24 Wallballs 20#/14#
Coach’s notes: Post time to complete to comments and to Big Dawgs site. Have fun!
Friday, February 25, 2011
“Filthy Fifties”
1 Round for time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
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Coach’s notes: Here’s another chance to get on the board! Post time to complete to comments.
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Compare to October 7, 2010
Thursday, February 24, 2011
Snatch – 1, 1, 1, 1, 1, 1, 1
Coach’s notes: Post load for all sets to comments.
Compare to November 23, 2010
Tuesday, February 22, 2011
Sunday, February 20, 2011
“Fran”
21, 15, 9 rep rounds for time of:
Thrusters
Pull Ups
Coach’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters. Post time to complete to comments.
Compare to July 24, 2010
Saturday, February 19, 2011
A. Row 1000m – compare to May 22, 2010
B. 10 Burpees on the minute for 10 minutes
Coach’s notes: Post time for 1km row in A. For B, try to complete all sets unbroekn and fast. Post results to comments.