Friday – 130118

by | Jan 17, 2013 | WOD | 16 comments

Saturday:
8:30AM Open Gym & CubFit (Ages 5-7)
9:30AM Team WOD

I’m not sure what to do on Monday so let’s have a vote. If you need us to have a normal schedule, comment: “Normal”. If you prefer a Noon Team WOD, comment: “Team”.

WOD

Every 30 seconds for 5:00 minutes (22 total reps):

2 Banded Deadlifts @ 60% + Band – DEMO VIDEO
Notes: Red Band for DL up to 200#, Blue Band for DL up to 300#, Green Band for DL above 300#.

-then-

For Time:
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

EXTRA

Alternate between these two:

1a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

1b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

20130121-093036.jpg

16 Comments

  1. David Oaten
    David Oaten on 17January2013 at 8:21 pm

    Normal

  2. Kristen Wilson
    Kristen Wilson on 17January2013 at 8:21 pm

    Normal!

  3. James bowers
    James bowers on 17January2013 at 8:24 pm

    Normal

  4. Kelly
    Kelly on 17January2013 at 8:29 pm

    Normal

  5. Brian W
    Brian W on 17January2013 at 8:30 pm

    Normal

  6. Lindsey O.
    Lindsey O. on 17January2013 at 8:51 pm

    Normal

  7. Charlie
    Charlie on 17January2013 at 9:07 pm

    Normal

  8. Felicia
    Felicia on 17January2013 at 9:26 pm

    Normal

  9. Kristina Caldwell
    Kristina Caldwell on 17January2013 at 9:29 pm

    2 votes for “normal” from Mark and me. We both have to work.

  10. Dyann
    Dyann on 17January2013 at 9:59 pm

    Normal

  11. Scott M
    Scott M on 17January2013 at 10:14 pm

    Normal

  12. Shelley A
    Shelley A on 18January2013 at 4:08 am

    Normal

  13. Donna
    Donna on 18January2013 at 4:44 am

    Normal

  14. Aaron Flick
    Aaron Flick on 18January2013 at 10:33 am

    Oh well, looks like normal is winning

  15. Flick
    Flick on 18January2013 at 11:01 am

    Normal
    Not everyone has bankers hours or is a teacher little brother 😉

  16. Mark
    Mark on 19January2013 at 1:59 pm

    Normal