WOD Thursday 30 JUL 09

A провожают по уму, Встречают по одёжке. WU:
Sampson stretch
3 ea leg spider stretch
10 burpees
10 box jumps
10 air squats
20 anchored ab mat sit ups
20 double unders
10 jumping chin ups
10 knees to elbows
10 pvc dislocates
pvc burgener WU

3x5 DB Bench Press


WOD: Dutch's July Challenge!
The challenge this month will be to take your bodyweight from the ground to overhead enough times to total 3000 lbs for men and 2000 lbs for women.Scaling will be allowed on an individual level based on the coaches prescription however if the weight is scaled the participant must do 3000 lbs regardless of gender.

Here is an example: Dutch weighs 158 lbs.3000/158 = 18.xxxx You will round up regardless of the decimal point. He must perform 19 reps at 158 lbs as fast as possible.

Example 2:Michele weighs 145lbs2000/145= 13.xxxMichele must do 14 reps at 145 lbs as fast as possible.

Scores will be counted in seconds and divided by the number of participants.Michele and Dutch's score would be:117+223=340340/2= 170. We will be posting one team score and we hope to have max participation! Time will be the only thing scored.