Wednesday 140205

All-levels WOD/Beginner WOD:
“11.6” 7-minute AMRAP: 3 thrusters 100/65#, 3 chest-to-bar pull ups then 6,6; 9,9…

Competition Team WOD:

Warm Up: Stair Suicides

4 min AMRAP:
8 plate ground to overhead (45/25)
8 situps

Rest 4 minutes

3 min AMRAP:
6 plate ground to overhead (45/25)
6 situps

Rest 3 min

2 min AMRAP
4 plate ground to overhead (45/25)
4 situps

Rest 2 min

1 min AMRAP
2 plate ground to overhead (45/25)
2 situps

(Photo credit: Alex Robleto)

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Strength standards for women (and for both men and women)
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Meet the 14-year-old who can lift 300 pounds
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Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
A. Back Squat: Work up to a heavy set of 10 in 20 minutes

B. “12.1”
Complete as many reps as possible in 7 minutes of: Burpees

Competition Team WOD:
Met-Con Intervals: 50 seconds work/50 seconds rest