WOD Monday 12/6

Warm Up
run/row 400m
3x
10 Ring Push ups
10 pass throughs
10 OH squats
10 back extensions
Continue to work on DU

5-3-1 Strength Programing continues!
Using you most up to date numbers for Squat, Deadlift and Press. To find your working load, multiply your 1 RM by 90% (.9). that is your "working load".
Using your working load do 65, 75, 85%, 5 reps each.
If your 1 RM is 100#, your working load is 90#, and you will be lifting 58#, 67#76#.

Squat:
65% x 5
75% x 5
85% x 5+

WOD

WORKOUT 12/4/2010

The "Girls Revenge"
•Perform as many reps of Fran as possible in 3 minutes
•Rest 3 minutes

•Perform as many reps of Annie as possible in 3 minutes
•Rest 3 minutes

•Perform as many reps of Grace as possible in 3 minutes
•Rest 3 minutes

•Perform as many 15' rope climbs as possible in 3 minutes
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"Fran"- 21/15/9 reps for time of thrusters 95/65# and pull-ups
"Annie"- 50-40-30-20-10, Double Unders, sit ups
"Grace"- 30 power clean to overhead for time 135/95#
Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.

Most of the athletes who have performed this got almost completely through the 15 rep portion of Fran,  first 3 rounds of Annie, the low 20's in Grace, and 7-10 rope climbs.