Thursday, June 14, 2012

Fun Friday

Standard Warm up

WOD - All for time
-Deadlift 3500 lbs (men) 2500 lbs (women), using any weight

then... 3 rounds of the following
Perform the same number of reps as deadlift, above in the following movements:
1. Box Jump (or step up) 24 inches, (men)
Box Jump (or step up) 20 inches (women)
2. Russian Kettlebell Swing 35 pounds (men)
Russian Kettlebell Swing 20 pounds (women)
3. Pull ups

OH plate Carry to building #6 45/25

Example 1: Suzie Q uses 100 pounds for the deadlift (2500/100=25) so it takes her 25 reps. She then does 25 box jumps (or step-ups), 25 Russian Kettlebell Swings and 25 burpees. She finishes the workout by running around the building and yelling "Time"!

Example 2: Johnny Average uses 350 pounds for the deadlift (3500/350=10) so it takes him 10 reps. He then does 10 box jumps (or step-ups), 10 Russian Kettlebell Swings and 10 burpees. He finishes the workout by rowing 375 meters and yelling "Time"! 

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