WOD #2 Distance...

30min. on the elliptical between levels 4-6.

Compare and try to beat distance from 2-16-10.

WOD #1 Balance and strength

WOD for CFB 3-16-10

Overhead Squat
3x5
then...
For time:
21-15-9
Push Press @ 60% BW
Ring Dips OR Toes to Bar

Coaches notes:  Scale PP weight to something hard, but manageable.  Sub Bar Dips, and Knees to Elbows or Chest.  Post load for OHS and time to comments.  Also, 3x5 means one weight straight across.  If it looked like 5-5-5 then you would increase weight every round.  :)

Sunday's WOD

20 minute AMRAP: (7.25 rounds)

12 Dips with Gray band
12 Knees to chest
12 KB swings 35#
12 box jumps onto Step

WOD #3 - Tabata Something Else

Perform 20 seconds of work, followed by 10 seconds of rest, for 8 consecutive intervals of each of the following excercises:

Pull Ups
Push Ups
Sit Ups
Squats

Record number of reps each interval.  Total up reps at the end for your score. Post total score to comments.

WOD # 2 Pull, Push, Step...

5 rounds for time:
5 Pull Ups (hard)
10 Push Press
20 Step Ups

Post thoughts and time to comments.

Coaches notes: Push Press can be dumb bells or barbell.  50-65#s.

Push Press - video

WOD #1 SDHP's - Sit-Ups

For Time:
21-15-9
Sumo Deadlift High Pull (65#'s)
42-30-18
Sit-ups

Coaches notes:  Have we gone over Sumo Deads before?  Remember to take a wide stance, narrow grip.  Elbows go high and outside on the pull.  Keep the arch in your back when picking it up.  Use your hips to move the weight.  Then shrug and pull up. 

Sets go - 21 SDHP's, 42 Sit-ups, 15 SDHP's 30 Sit-ups... 

If 65#'s is too heavy drop to 55...but I think you should be okay. 

Sumo Deadlift High Pull - video