15 March 2013; The Borg

borg

NOTE – WE WILL BE DOING CROSSFIT OPEN WOD 13.2 ON SATURDAY AS A GYM.

Warm-up: Cobra Stretches and PVC Pipe Passthroughs

Strength/WOD 1: The Borg

With a Partner/Loader…

2x Backsquats every minute on the minute, beginning at RX 135lbs/95lbs and adding 10lbs every minute until success/failure.  Scale with 5lb increases and a lower start weight if necessary. Squatter should remain focused and at bar.

We have 13 Squat racks.

Strength/WOD 2: Sled Push Ladder

7 minute Partner AMRAP

Begin with an empty sled, push down and back 40yds. Add 35lb plate and repeat until failure.  Ladies scale 25lb plates.  Alternate as necessary but only one person pushes at any time.

Score is the heaviest weight you push. You may count the final set if you “get off the line” in time as long as you finish the sled push.

We have space for 2 sleds.

 

3-15-2013