WOD - MONDAY, FEBRUARY 6TH 2012

NUT JOB CREW JUMPING IN THE OCEAN FOR THE POLAR BEAR PLUNGE!

* GREAT JOB ON TEAM FRAN TODAY.  LOVE THE STRATEGIZING AND GAME PLANNING WITH EACH TEAM.  LETS HAVE ANOTHER BIG WEEK OF TRAINING AND PUTTING OUR BEST EFFORT IN!

WARM-UP

2 ROUNDS

20 DOUBLES

20 ABMAT SITUPS

20 POWER CLEANS (PVC PIPE) WILL REVIEW BEFORE THE WARMUP.

STRENGTH - 15 MIN TIME CAP

* WE WILL BE STARTING THE WENDLER 5-3-1- PROGRAM - ALL PERCENTAGES ARE OFF YOUR 1RM.

BACK SQUAT

65% X 5

75% X 5

85% X 5+ ( AKA DO AS MANY AS YOU CAN)

THEN: 

@ 50% OF YOUR 1RM DO 2 SETS OF 10 REPS

ENDURANCE

AMRAP 12 MIN

400M RUN

50 AIR SQUATS

WOD

AMRAP 6 MIN

3-3-6-6-9-9-12-12-15-15....ETC

POWER CLEANS (185/125)

RING DIPS

RESULTS FROM 2/5/12

RESULTS FROM COMPETITORS 2/5/12