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.

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!

“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.

–

Compare to October 7, 2010

Snatch – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for all sets to comments.

Compare to November 23, 2010

A.  4 rounds for time(s):

Row 250m

25 Box Jumps – 20″ for all

Rest 2 minutes

B.  3 rounds for time(s):

Row 200m

15 GHD raises

Rest 3 minutes

Coach’s notes:  Post times for all 4 sets in A and total working time and times for all 3 sets in B and total work time to comments.

A1.  Rope Climb – 1 ascent x 6 sets, 90 second rest

A2.  Bench Press – 4 reps x 6 sets, 90 second rest

B.  As many rounds in 6 minutes of:

7 Pull-ups

5 Clap Push-ups

Coach’s notes:  Post comments regarding rope climb, load for bench press and set and reps complete in B  to comments.

“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

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.