Split Jerk 1-1-1-1-1-1-1 reps
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WOD #2
3 rounds for time:
20 Kettlebell Swings
40 Push Press
60 Squats
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Tuesday, December 16, 2008
2 WODs today!!!
WOD #1:
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WOD 1: Today everyone is Big Dawg. If you are new to this lift work on your technique. Here are a couple of videos:
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv
http://www.exrx.net/WeightExercises/OlympicLifts/SplitJerk.html
WOD 2: Pack:
3 rounds
15 kb swings
30 push press
45 squats
Puppies:
3 rounds
10 kb swings
20 push press
30 squats
Buttercups:
3 rounds
5 kb swings
10 push press
15 squats
Squeeze: Burgener warm up: 1 w/stick
1 w/ bar
Split Jerk practice
WOD: 115-115-125-125-125-135-135
Not bad for first time.
Cool down/Warm up:
3 rounds
15 abmats
15 OH squats
10 push-ups (Squeeze did clapping)
5 pull-ups
15 gm's w/pvc
Manda: WOD #2 Big Dawgs
30lbs. for KB swing
Bar for push press
14:46!!! Do work!!! :)
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