102513

All day Winston!!

Friday

Level 2

Pre-Structural: 

3 x 400m Run, Rest 3 min after each set

WOD: Back Squats

"Tower of Power" 

1 min on, 3 min off
135/85 = 1 pt
185/115 = 3 pts
225/135 = 7 pts
185/115 = 3 pts
135/85  = 1 pt

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Level 1

Skill Builder: Back Squat Sets of 6-8 reps; 31x1

WOD: 3 Rounds for time
400m Run
21 Goblet Squats
21 Sit Ups

Saturday

Level 2

Strength: Bench Press build up to a heavy 3 rep (15)

Max Effort L-Sit Hold

WOD: Full Tabata at each station
Rd 1: Push Ups
Rd 2: Double Unders
Rd 2: Sit Ups

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Level 1

Skill Builder/Strength: Press Sets of 5 reps for 10 minutes

WOD: Full Tabata at each station
Rd 1: Push Ups
Rd 2: Jump Rope Passes
Rd 3: Sit Ups

Sunday

Team WOD: Teams of 2

WOD; For time.

"Keep Holding It"

50 Wall Ball (one partner holds plank while other partner works)

100m Run Together

50 Pull Ups (one partner holds bottom of the squat while other partner works)

200m Run Together

50 Burpees (one partner hangs from the pull up bar while the other partner works)

400m Run together

50 Box Jumps + Step Down (one partner holds bumper plate over their head while the other works)

800m Run together - the end!

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover. – Mark Twain

Post time, load, or total reps completed to comments.