WODs for Wednesday 2/8/12

10
Feb

WODs for Wednesday 2/8/12

CFitters have brains and muscles.  It may have been a bit challenging to understand the WOD at first but, once you got past the first round, it all became very clear. CF PHDs!!!

CF Class WOD: Partner WOD:

Warm Up: Determine your fastest 500m split on the rower (this will probably take less than 10 pulls to find)

Round 1: Take about five pulls on the rower to get the split to within 5 seconds of the 500m split you established in the warm up. Row as long as you can until the split drops below the 5 second cushion (Example: Ben established a 1:21 500m split in the warmup, once rowing, the moment the 500 split dropped below 1:26 he was done rowing). The partner notes the amount of time spent rowing and that is the amount of time you have to rest until you do a max reps set of hang-clean thrusters (65/95), then immediately into max reps ring-rows, then max reps push ups. It is now partner number 2’s turn.

Round 2: Row as long as you can until your split drops below 10 seconds slower than your established split. Rest the amount of time that you rowed, then max reps hang-clean thrusters (65/95), max reps ring rows, max reps push ups.

Round 3: Row as long as you can until your split drops below 15 seconds slower than your established split. Rest the amount of time that you rowed, then max reps hang-clean thrusters (65/95), max reps ring rows, max reps push ups.

KB Class WOD: 50-40-30-20-10

American Swings Abmat Sit-ups

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