Feb. 13th, 2014 - Thursday

Parkland

Warm Up

3 Rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

Mobility

Hips

Strength

3 x 5 Front Squat @ Heaviest Possible

Conditioning

15 Minute AMRAP

30 SDHP (44#/25#)

25 Abmat Situps

400m Run

30 SDHP (53#/35#)

25 Abmat Situps

400m Run

MR SDHP (70#/53#)

*score is total reps completed at final station (70#/53#).

SUBU

Warm Up

3 Rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

Mobility

Hips

Strength

"Hatch" [Week 10]

Front Squat

1x 5 @ 60% of 1RM

1x 5 @ 75% of 1RM

2x 5 @ 80% of 1RM

Conditioning

15 Minute AMRAP

30 C&J (95#/65#)

25 WBS (20#/15#)

30 C&J (135#/95#)

25 WBS (20#/15#)

MR C&J (155#/110#)

*score is total reps completed at final station (155#/110#).

 

North Shore

Warm Up

3 Rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

Mobility

Hips

Strength

RSR [W1D2]

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

6 x 3 @ 80% of 1RM

Conditioning

15 Minute AMRAP

30 C&J (95#/65#)

25 WBS (20#/15#)

30 C&J (135#/95#)

25 WBS (20#/15#)

MR C&J (155#/110#)

*score is total reps completed at final station (155#/110#).

Coach Mia and Sal working through WOD 3 at last year's Zombie WODs

Coach Mia and Sal working through WOD 3 at last year's Zombie WODs