Day 2 of Squat Challenge. Add 5#’s and go for 20 Reps! Enjoy!

Rest 10 Minutes and then

“Jack“

Complete as many rounds as possible in 10 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Chris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments.

Strength…. First Day of 20 rep Squat Challenge! Warm up them do 20 reps @ 80#’s under your 5RM.

Rest 10 minutes then do…

“Death By Pull Ups”

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Check out Kelly Starrett’s Mobility WOD. The link to his site is under fitness links. Make sure you read HAMSTRUNG!! Its in the CF Journal.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Haley, Crystal, and Britt K-Rod Memorial Run. Great Job!!!

Four rounds for time of:
Row 500 meters
Rest 3 minutes

This was last Saturday’s WOD. It will be a good way to end the week!! Have fun with it.

Read this post from CFWest Santa Cruz

Are you stretching?? Read Hamstrung by Kelly Starrett in the CF Journal… Come on people its $25 a year!