2015-10-21
WOD 21-15-9: Power Clean (135/95) T2B Time: 9:39 Rx
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October 2015
2015-10-20
500m row warm up Bench 12 @ 135 6 @ 155 6 @ 160 6 @ 165 4 @ 165 8 @ 135 100 sit-ups Interval sprint row 10 rounds 30 sec row 90 sec rest Total: 1427m
2015-10-19
WOD 25 walking lunges 20 pull-ups 50 box jumps (20) 20 double-unders (scale: 60 singles) 25 ring dips 20 knees-to-elbows 30 KB swings (2/1.5) 30 sit-ups 20 DB hang squat cleans (35/25) 25 back extensions 30 wallballs (20/14) 3 rope climbs Time: 23:33 (scaled ring dips, 30# dumb bell hang cleans)
2015-10-18
WOD “Helen” 400m run 21 kettle bell swings (1.5 pood) 12 pull ups Time: 13:16 Rx
2015-10-17
Saturday Night Lights @ 6 pm 5 rounds: 10 deadlifts (225/155) 10 snatches (75/55) 10 handstand push-ups 10 snatches (75/55) Time: 31:18 (2 pads)
2015-10-16
Rest
2015-10-15
Rest (travel to Cleveland)
2015-10-14
WOD “Jackie” 1000m row 50 thrusters (45#) 30 pull-ups Time: 9:53 Rx
2015-10-13
WOD 200m run 21 wall-balls (20/14) 21 T2B 200m run 15 wall-balls 15 T2B 200m run 9 T2B 9 wall-balls Time: 9:37 Rx
2015-10-12
WOD 5 rounds: 7 Squat cleans (155/115) 14 KB swings, (1.5/1) Time: 19:28 Rx