Tuesday, December 16, 2008

2 WODs today!!!

WOD #1:

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD #2

3 rounds for time:
20 Kettlebell Swings
40 Push Press
60 Squats

Post time to comments.

See comments for scaling.

2 comments:

Steve said...

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

Steve said...

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!!! :)