I have been told by Phillip that I am doing a disservice to some of the women in our gym. By giving alternate weights for women to do Rx wods some women that are strong enough to do more are stopping at the more convenient weight. I do not want to be a hindrance to anyone's fitness! I would like to start an experiment this week. If there is a weight listed for a wod everyone should aim for that weight. As always, you may and should, scale anything as needed. Let's push onward toward faster, stronger and fitter. Choose appropriately and let me know how it goes this week.
MONDAY 2-4-13
3 Rounds for time:
30 Pull-ups
30 Deadlift - 155#*
30 Box Jumps - 24"*
* try to scale only as needed
TUESDAY 2-5-13
7 Rounds for time:
10 Med Ball Cleans
10 Burpees
WEDNESDAY 2-6-13
"Gwen"
15-12-9
Clean & Jerk (choose your own weight)
Touch and go on the floor only, no re-grip off the floor, no dumping, if you do this is a "Foul" and you must start that round over. Rest as needed between rounds, score is load (weight), not time.
THURSDAY 2-7-13
"Tabata Whatever"
4 consecutive "Tabatas" for total reps:
Jumping Back Squats (choose your sand bag weight)
Sit-ups
Pistols - alternate legs
Ring Rows
FRIDAY 2-8-13
7 Rounds for time:
1 Rope Climb
10 Wall Ball Shots (20, 14)
15 KB Swings (53, 35)
20 Double Unders
SATURDAY 2-9-13
Dylan will not be available but I will be there for "Open Gym" from 8 to 10am. Sign up if you want to come anytime on Saturday during those two hours.
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