WOD – Tuesday 3-11-14

March 10, 2014 jkwuest 4 comments

15 Minutes to establish a 1RM:

BACKSQUAT, FRONT SQUAT OR OVERHEAD SQUAT

(if you have a 1RM BS, find FS, if you have both BS and FS, find OHS)

 

“Happy Birthday Aunt Linda”

3 rds:

9 weighted step ups (45/25)(adv 55/35)(20/15)(adv 24/20)

4 DB SNATCHES (4 EACH ARM)(55/35)(ADV KB Snatches)

9 wallballs(20/14)(adv 30/20)

 

Cashout: 65 sit-ups

 

The picture below is a real throwback. My Aunt was one of my first members when we started in my 3-car garage. Since that day she has shown alot of commitment to changing her lifestyle and she has definitely come a LONG way. Happy birthday Aunt Linda, enjoy your workout!

 

IMG_1107

4 Comments on “WOD – Tuesday 3-11-14

  1. Competition wod

    3 Rounds
    7 Muscle ups
    10 Burpee box jump 24″
    400m run
    3 min rest
    – 2:34, 2:38, 2:37

    Front Squat
    1×5 @140
    1×4 @160
    1×3 @185
    1×2 @210
    1×5 @185

    2 position Snatch
    2 @105
    2 @115
    2 @125

    For max meters/reps
    4 min row
    3 min wall balls 30#
    2 min HSPU

    – 1,122

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