Skill Guidelines

What I need to work on for 2011/2012

Level 0
- Handstand holds

Level 1
- 5k run
- 400m run
- L Sit
- overhead squat
- snatch
- clean & jerk

Level 2
- 500m row
- 2k row
- push ups
- dips
- pistols
- muscle ups
- back squat
- press
- weighted dip
- weighted pullup
- bench press

Level 3
- 100m run
- pullups
- handstand pushups
- box jump
- deadlift

Level 4
- standing vertical jump

Long Ass Aerobic Workout (LAAW) The new Long Slow Distance (LSD)

Today's WOD

First I established a 1RM Close Grip Bench Press/Power Clean
205/205 = 1.0

My 205 Power Clean is a 20# PR. Last time I tested was in January 2011. Yes!

Then...

10 rounds of
500m row
15 burpees

Time was 37:42 (probably spent over a minute screwing around with the computer/monitor). Feels good to test this engine cause I suck at it! Whoo!