The WODs for the Bulldog Battle have been RELEASED! Check them out on our Facebook page CrossFit Frederick Competitions.

TODAY'S W.O.D:

Strength 101 @ 8:00 am
A. Front Squats 8-8-6-6-4-4-2-2 reps for load. Increase load each set. 90 second rests.

B. Every minute for 20 minutes:
    Even minutes: 3 Power Cleans + 2 Squat Cleans
    Odd minutes: 3 Power Snatch + 2 Squat Snatch
*Load is to be set at 80% 1RM Snatch

9:00 Class:
A. Tabata's: Eight intervals of 20 seconds of work followed by 10 seconds of rest for total repetition count. The stations are:
Hang Muscle Cleans (45lb/35lb)
1 minute rest
Jumping Squats
1 minute rest
Hollow Rocks
1 minute rest
Hang Muscle Snatch (45lb/35lb)
1 minute rest
Overhead Plate Lunges (25lb/10lb)

Record scores to Members Area.

Comment