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Tuesday, 12 October 2010 / Published in WOD

Wednesday 10.13.10

“Head to Head”

Two athletes go head to head
Each athlete will choose one exercise from each modality
Reps will be 15-10-5

  • Metabolic Conditioning
    400 m Run
    Double unders
    200 m Run
    Row(cals-depends on class size)
  • Gymnastics
    Muscle ups
    Pull ups
    Handstand push ups
    Push ups (with hand release)
    Burpees
    Box Jumps(24/20)
  • Weight Lifting
    Deadlift(225/155)
    Power Clean (135/95)
    Push Press (155/105)
    Snatch (115/75)
    Overhead Squat (95/65)
    Thruster (95/65)

Exercises will be scaled to capabilities.

Each athlete will choose one exercise from each modality.  You will in turn build  your own WOD. Reps will be 15-10-5 
For example:  Partner A chooses 400 m run, handstand push ups, and deadlift.  Both partners will begin partner A’s WOD on 3-2-1 Go!!!

For example:

400 m Run
15 HSPU
15 Deadlift
400 m Run
10 HSPU
10 Deadlift
400 m Run
5 HSPU
5 Deadlift

For time:

Then you will rest and repeat the process and perform Partner B’s WOD-For time:

Yes, you will do two WODs today.

7 Comments to “ Wednesday 10.13.10”

  1. Jama Anders says :
    October 13, 2010 at 7:25 am

    I like how you scroll down thinking, “hey this could be fun,” then you scroll some more and it’s, “Hey wait a minute 2 WOD’s!” Nice programming sir. Nice Programming.

  2. Jama Anders says :
    October 13, 2010 at 2:50 pm

    Double unders/push ups/push press155 in 6:16.
    Bike for calories/pull ups/overhead squat 8:22.

  3. RAY GUTIERREZ says :
    October 13, 2010 at 5:40 pm

    Row for cals / pull ups / hang clean and press (135) 5:08 Erik Won
    200 M Sprint / burpee box jumps / snatch (115) 6:31 Ray Won

  4. Jennifer Cable says :
    October 13, 2010 at 8:24 pm

    200 meter run/kettle bell swings (35lbs)/box jumps 6:05
    Row for cals/push ups with hand release/deadlift (95/85 lbs) 6:45

  5. Amanda Johnson says :
    October 13, 2010 at 8:54 pm

    200m Run/Box Jumps/Deadlift(95lbs) Time 5:44

    200m Run/KB Swings(35lbs)/Pullups(banded) Time 5:10

  6. Jenni Irwin says :
    October 13, 2010 at 11:50 pm

    200m run, box jumps and kettlebells – 4:01
    Double unders, burpees, deadlifts (155 lb) – 5:26

  7. 21` says :
    October 14, 2010 at 7:16 am

    200m run, box jumps, kettlebells-3:46 maybe
    double unders, burpees, deadlifts(155)-6:46 maybe I know Jenni beat me by about a minute

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