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.
WOD 11-16-12
Strength 12×2 (10-15 lbs. Heavier than previous) Speed Box Squat Result: 165 lbs. Fitness AMRAP 8 2-4-6-8-10…… Thruster MD ball sit up throw. Result:16+4 Thrusters. Mobility Calves
WOD 11-14-12
Strength 3-3-2-2-1-1-1-1 (increase wt. each round) Squat clean and jerk (push then split). Reps. My Result: 85, 95, 105, 115, 125, 135, 145 No last round Form on pull under.
WOD 11-13-13
Fitness 10, 20, 30, 40, 50….. Pushups Sit ups Box jumps (24″). AMRAP 20. My Result: 50+ 10 box jumps.
barbbraden 