WOD 11-28-12
Strength Hang clean 10×2 then Press 9×3 @50% RM with 30 DU. Result: 135# (hanging squat clean) 70# (easy). Fitness AMRAP 12 5 C2B 10 DL at 185 lbs. 15 box jumps at 24″ Results: 5+6 DL (tired during WOD) CFY WOD AMRAP 10 250m run 30 DU Results: 8+ run
WOD 11-27-12
Mobility hips Strength Off Fitness AM- For Time 15, 12, 9 Squat Clean (95 lbs.) & Deficit HSPU (45 lbs plates) then, 12, 9, 6 Shoulder to overhead & bar facing Burpees Results: 14:30 PM- For Time 30-25-20-15-10-5 Wall Balls ( 20#) 5-10-15-20-25-30 Burpees Results: 12:38
WOD 11-26-12
Mobility Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings Gymnatics : 15 minutes Max distance every 50 yards (tough one on concrete!, redo in grass) 6 skin the cats Strength AM- Shoulder Press 1 RM Results: 130 lbs. PR PM- Squat pause 1 RM Results: 245 lbs (250 lbs … Continue reading
WOD 11-26-12
Mobility Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings Gymnatics : 15 minutes Max distance every 50 yards (tough one on concrete!, redo in grass) 6 skin the cats Strength AM- Shoulder Press 1 RM Results: 130 lbs. PR PM- Squat pause 1 RM Results: 245 lbs … Continue reading
WOD 11-23-12
Warm Up: 1 for 1 DU 100-75-50-25 Strength EMOTM 10 minutes 1 Clean + 1 Front Squat + 1 Jerk @ 70% (115 lbs) results: 125 lbs Fitness 20 HSPU (cash in) 15-12-9 Clean + Thruster (85 lbs) Kettlebell Swings (53 lbs) 20 Pistols (cash out) 15 minute time cap Result: complete with time left. … Continue reading
WOD 11-22-12
Warm Up: Partner 1 for 1 Double Unders 25 -50-75-100 then, Box jump burpees 2-4-6-8-10-10-8-6-4-2 Rest is while partner completes their round Strength EMOTM 10 minutes 1 Power Snatch + 1 Hang Snatch @ 70 RM Increase weight to find max Result: 115 lbs Fitness 500m row + 20 Wall Balls (20 lbs.) … Continue reading
WOD 11-21-12
Strength Back Squat 1-1-1-1 @ 90% + Result: 235 Fitness AMRAP 12 250m Run 10 Wallballs 1 Tire Flip + 1 tire flip each round. Result: 6 rounds.
WOD 11-20-12
Elizabeth Squat Cleans 95 lbs Ring Dips 21-15-9 reps for time. Timed. My Result: 7:21 – stunk this one up today.
WOD 11-19-13
Strength Deadlift 3-3-3-3 @ 85% + Result: 225,225,235,240 Fitness Death by Pullups Results:18 Skill Muscle up
WOD 11-17-12
Fitness 1 min max effort 1 minute rest BB lunges (35) Burpees Wall balls (14) Pull ups Results: 394 Strength Off Mobility Basic.
barbbraden 