December 2011

2011-12-30

“Karen” For time: 20/14# Wall balls, 150 reps Time: 11:04 Rx

2011-12-29

WOD 7 rounds for time of: Run 200 meters Chinese sit-ups, 15 reps Time: 17:21 mostly reg sit ups

2011-12-27

WOD 21-18-15-12-9-6-3 reps for time of: *Bodyweight dead lifts **Push-ups Time: 18:04 180#

2011-12-26

3 rds for time: row 1000 m run 800 m Time: 29:32

WOD Teams of 3 Each member of the team must complete 50-40-30-20-10 of: Push Press 65/45 # Box Jumps 20/16″ SDHP 65/45# ——————————– Row 2400 meters to buy out ** One team member will start on SDHP when they move on to next exercise the next team member will start. …

2011-12-23

Conditioning WOD 3 rounds for time: Row 500 meters Ring dips, 20 reps Time: 11:30 purple band

2011-12-22

Strength WOD Snatch 1-1-1-1-1 Conditioning WOD 10 rounds for time of: Run 200 meters 35/25# Dumbbell thrusters, 7 reps 23:08 35# Rx 125# snatch

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December 2011

2011-12-31