March 11, 2014
1) Mock Weightlifting Meet:
Snatch:
1st attempt – 85 – 90% 1RM
2nd attmpt – current or new 1
RM
3rd attempt – new 1 RM
Clean & Jerk:
1st attempt – 85 – 90% 1RM
2nd attmpt – current or new 1
RM
3rd attempt – new 1 RM
Post score to comments.
Mention if it is a PR and by how
much.
We encourage everyone to
participate in the meet. If you
would like additional or an
alternative, the following will be an
option:
2) 3 rounds for time:
Row 500m
20/15 push ups
10 burpees
rest 3 min
Score is slowest time in a round.
Endurance WOD:
couch to 5k
90 sec ON 90 sec OFF x 2 Rds
60 sec ON 60 sec OFF x 2 Rds
45 sec ON 45 sec OFF x 2 Rds
30 sec ON 30 sec OFF x 2 Rds
15sec ON 15sec OFF x 2 Rds
Zydeco
90 sec ON 90 sec OFF x 3 Rds
60 sec ON 60 sec OFF x 3 Rds
45 sec ON 45 sec OFF x 3 Rds
30 sec ON 30 sec OFF x 3 Rds
15sec ON 15sec OFF x 3Rds
