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September 2011

2011-09-19

Strength 5-5-5 Deadlift WOD 10 -> 1 reps for time: Ring dips push ups Box jumps (24/20) Time: 15:39 purple band ring dips Strength: 5x5x5 deadlifts 205, 225, 245

2011-09-17

WOD “Fight Gone Bad” 3 rds of 5 – 1 min stations: Wall-ball: 20/14 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75/55 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75/55 pounds (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. On call of …

2011-09-14

WOD For time: Row, 20 cal 30 Medicine Ball Cleans (20/14) 20 T2B, 30 Box jumps(24/20) 20  SDHP (135/95) 30 Burpees 20 Shoulder to O/H (135/95) 19:05 (95# SDHP and Shoulder to O/H)

2011-09-13

Strength 7-7-7 DeadLift WOD 10 rounds for time: 100 ft o/h walking lunges 35/25#, rest 30 seconds Results/Time: Strength DL 165, 185, 205 Lunges 23:02 Non-Rx (half with weight and did not touch knees to ground)