WODs for Tuesday 3/15/11

17
Mar

WODs for Tuesday 3/15/11

In case you’d like to know, what is a ton? 1 long (or gross) ton = 2240 pounds (UK) 1 short (or net) ton = 2000 pounds (US) 1 tonne (i.e., a metric ton) = 2204.6 pounds In the United States, when people say “a ton,” they’re thinking the short ton, or 2000 pounds.

CF Class WOD: “Squat a Ton & Run”

Four rounds for time of: Squat one ton Run 400m – note: you must start with your weights on the ground, clean your load, and then you may either front squat the load OR push jerk it over head and onto your back for back squats. There is a five burpee penalty each time you set the load down to rest during a set.

One ton=2240 lbs 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps 95 lbs. = 24 reps 65 lbs. = 35 reps 45 lbs. = 50 reps

KB Class WOD: 3 rounds Use 2 KBs for the following circuit 10x Front squat 20x bent over row 10x Push press 10x Snatch

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