Sunday, November 16, 2014

Monday - WOD 258 - New Beginnings


For those of you that didn't notice yet, we have some new equipment.
We more than doubled our Olympic bumper plates and Bars
We tripled our Med balls
We doubled our Kettlebells, bands, rowers, and more
We also got 3 new GHDs.

With this in mind, Please make sure to respect the new equipment and follow some simple rules
1. if you use it, put it up!
2. do not drop empty bars. It will mess up the spin of the bar
3. Do not drop bars with only a 10lb or 15lb plate on them. This will mess up the smaller plates. (you can drop from the hip or lower, but not the rack position or Overhead position
4. Do not flagpole the weights. This is where you lift the bar up from one side and let the other plates slide off
5. Do not use the Medicine balls as slam balls (It will cause the med balls to rupture)

Skill
GHD Hip extensions 3x5
GHD Situps to parallel 3x7 (must be able to do a abmat situp without lifting heels)

WOD:
For time
15 toes to bar
10 Push Presses Level 1- 135/85, L2-95/65, L3-65/45
15 box jumps
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15 toes to bar
10 Ground to OH L1-185/115, L2-135/95, L3-95/65
15 box jumps
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15 toes to bar
10 Deadlifts L1-225/155, L2-185/65, L3-135/95
15 Box jumps

OT:
tabata Rowing (Total meters)

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