Thursday 12/13/12

Skill work:
DU's or Agility. If you already have DU's, work on agility.


"Lumberjack 20"
For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run

The DB cleans should be received in a full squat (since the word "power" is absent). There is a 40 minute cut-off for this metcon.

Compare to 10/29/11.

Finale: Spend 2 minutes in they Hyena stretch and 2 minutes on each shoulder mobbing.

Saturday 12/08/12

Skill work:
DU's or Agility. If you already have DU's, work on agility.


"Lumberjack 20"
For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run

The DB cleans should be received in a full squat (since the word "power" is absent). There is a 40 minute cut-off for this metcon.

Compare to 10/29/11.

What might this Lumberjack need to work

on to even out his strengths a bit? 

Saturday 10/29/11

"Lumberjack 20"
For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run

The DB cleans should be received in a full squat (since the word "power" is absent). There is a 40 minute cut-off for this metcon.


Finale:  Accumulate 2 minutes in a handstand or do 40 kick-ups.

"Diane"

10/17/11

Wednesday 11/10/10

Remember - bring an old, strong towel (or two) for Saturday's WOD!

"Lumberjack 20"
For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run

The DB cleans should be received in a full squat (since the word "power" is absent).
Compare to 12/19/09.

Lois working on back squat technique

11/01/10

Saturday 12/19/09

Time: 7:00 a.m.

"Lumberjack 20"
20 Deadlifts
Run 400m
20 OHS
Run 400m
20 Burpees
Run 400m
20 Pull-ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m
Courtesy CrossFit.com