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Friday April 23, 2010

WOD: 1-10-1 reps: Thanks Greg

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Wallball 20/12

Box Jumps 24/20

Burpees

Endurance: B-13, I-16, A-23 minutes all out, cover distance!

Sectional Saturday April 24, 2010

Central Canada Sectional; (yeah Jill!!!)

WOD: 5 Rounds for time of (15 min cap):
5 Power Cleans (155/105lbs)
10 Burpees
200m Run

Movement Standards
* Power clean - The bar must be lifted from the ground to the shoulders for each rep.
When receiving the bar to the shoulders the athlete must complete full hip and knee extension before lowering the bar regardless how deep the power clean was received.
* Burpee - The movement is initiated with the dropping into a push-up and lowering until the thighs and chest touch the ground completely. The movement is reversed and the individual must jump vertically with the arms extended fully over head. The ear must be clearly visible in front of the arms.
* 200m Run – Course TBD.

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