NOTE: Please be sure to pick up all of the equipment you use during WOD and put it back where it goes.  Please do not leave any equipment, especially Olympic bars, kettlebells, ab mats and wallballs, outside after you complete the WOD.

Warm up:
2 rounds of:
200m Row
10 Push ups
5 Pull-ups
5 Bear complex (bar only)
5 Toes to bar

WOD:

4 rounds for time of:
4 Power cleans (225 lb./145 lb.)
20 Push ups
15 calorie Row
Rest 2 minutes

Rest 10 minutes, then complete:

Reps 21-15-9
Overhead Squat (95 lb./65 lb.)
Toes to bar

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WEEKLY WINS!!

Sound off to comments and post your good news for the week!

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We should all be this happy when we WOD:

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Media:
Friday WOD, February 1, 2013

6 thoughts on “Friday WOD, February 1, 2013

  • January 31, 2013 at 9:32 pm
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    This looks fun!

  • February 1, 2013 at 8:41 am
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    Gettin after it today – good programming. Gearing up for the open and starting two a days. Nice.

  • February 1, 2013 at 11:30 am
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    First WOD: 14:22 Rxed – I really liked this thing
    Second WOD: I ate too close to class time and felt too nauseous to continue

  • February 1, 2013 at 1:13 pm
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    First WOD: 13:03 @ 205#
    Second WOD: 5:26 Rx
    Liked this combo of workouts

  • February 1, 2013 at 5:56 pm
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    Testing with Outlaw: PP #205, Bench #245, UB MU 8, UB Dbl U 132
    CF7 #2: 3:38rx

  • February 1, 2013 at 8:14 pm
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    First WOD: !5:49 (125# – having trouble last couple of days meeting the bar, so went lighter)
    2nd WOD: 6:43 – 4 min PR! We did this one at the end of June, and last time it took me 10:55 🙂

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