superfit workouts announced

WOD 1 “Gangam Style”
1 minute of work, 15 seconds of rest of

• muscle ups (can do C2B pullups for .1 points)
• axle cleans (135/95, 95/65)
• toes to bar
• dumbbell split snatch to lunge (55/35, 35/25)
• airdyne calories (counts twice)

Each component of this WOD will be scored individually, and the total score from WOD1 will count the same as any other individual WOD.

WOD 2 “Big and Garrett”
5 minute AMRAP:

• 10 Front squats (135/95, 95/65)
• 15 Chest to bar Pullups (scaled does regular pullups)
• 10 front squats (185/115, 115/85)
• 15 Chest to Bar Pullups (scaled does regular pullups)
• Max front squats (235/135, 135,115)

WOD 3 “Gotta Run”
12 minute amrap of

• 15 KB swings (70/53, 53/35)
• 10 burpees
• run short length (~ 20 meters)
• 15 KB swings
• 10 burpees
• run long length (~ 50 meters)

WOD 4 “Isaine Pain”
top 5 from each division do

• Isabel (30 snatches @ 135/95, 95/65)
• 75 double unders (50 for scaled)
• Diane (21-15-9 deadlfits/handstand pushups, 225/135, 135/95)
• 75/50 double unders (50 for scaled)

and this is why we train functional movements

http://www.youtube.com/watch?v=yHVTKbvfpiQ&feature=em-uploademail-new&noredirect=1

...so we can build out location to train functional movements