December 2010

2010-12-21

WOD AMRAP 20 min 5 Pull Ups 10 Ring Dips 15 KB Swings (1.5/1 pood) Rounds: 6 Rounds (1/2 red, blue on pull ups)

WOD “Kelly” – 5 rounds for time of: 400 meter run 30 box jumps 30 wall balls Time: 32:24 20# RX (IN THE RAIN)

Rest.

WOD Three rounds of: 10 Deadlifts (1X BW) 30 GHD situps Time: 11:39 145# (abmat)

Rest. Basketball cancelled. Doctor reports my body fat went from 22% to 18% and I lost 3 lbs. SWEET!

WOD 3 Rounds for Time of: 15 Hang Cleans 135/95 15 Lateral Burpee 100 Meter Run Time: 14:43 95#

WOD 3 Rounds for time of: 25 Wallballs 400 meter run w/ ball Time: 16:02 20#

Rest

WOD: “Charlotte” 21-15-9 OH Squats 95# Sumo deadlift high pulls 95# Time: 8:39 65#

Rest