Friday, February 15

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1.  "Macho Man"
OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks 
Ninjas:  165/115
Beasts:  185/135
Don't be a meat-head.  Lighter is harder than big weights in this
wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish
5 rounds, you need to reduce the weight and go again.
Compare to Dec. 2012




2.  Rowing Intervals
5 x 300m, 1 minute rest

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The
balance on the foot during the pull starts at the outside/front of the
foot during lift-off, goes to the middle/back as the bar is passing the
knee and ends at the inside/front at extension.

Comments

  1. WOD – 5 rds rxd – PR!
    Row – :57, :57, :57, :58, :58

  2. Macho Man: 115#, 8 rounds
    Rows: 1:07, 1:11, 1:10, 1:11, 1:11

  3. Macho man – 8 rds 165#
    Row – 1:03, 1:04, 1:05, 1:05, :58

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