mmmmmm...yummmy...

WOD:

2010 NEQ WOD #1

21-15-9

OHSQ 135/95lbs

Pull Ups C2B

Time limit: 10 min

CA$H OUT:

CORE WORK

3 SETS OF 25

GHD SIT UPS

GHD RAISES

The more I see, the less I know...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1: Back SQ @ 40X0; 2-3 x 5; rest 3 min

A2: Weighted Pull Ups @ 21X0; 1 x 5; rest 3 min

B1: Push Press @ 12X2; 4-6 x 3; rest 2 min

B2: GHD Raises @ 2010; 15 x 3; rest 2 min

Rest 5 min

Met Con:

"Falling to Pieces"

5 Rds

10 Power Cleans 135

15 Push Ups

Post loads and time to comments.

And so it begins...

Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson


Lift/Skill:
A:  Back SQ 5,5,5 @ 32X1; rest 2 min
B:  Power Snatch 3,3,3,3,3; rest 2 min
C1:  Ring Push Ups @ 21X1; 3 x AMRAP (-1); rest 1:30 min
C2:  GHD Raises 3 x 12 @ 2010; rest 1:30 min


rest 3 min


Met Con:
Tabata Row