arms

2012-10-25

“Nate” 20 min AMRAP 2 muscle ups 4 HSPU 8 kb swings (2/1.5) M- (1.5/1) Total: 8 rds + 2 muscle ups (only kettle bells were Rx)

2012-10-23

“Kelly” 5 rds 400 m run 30 box jumps (24/20″) 30 wall balls (20/14#) Time: 39:09 Rx not nearly as good as 2 years ago. No excuses… Weather was perfect and I felt well.

2012-10-19

Challenge WOD 3 RDS 400 M RUN 15 SDHP (75/55#)m – (65/45#) 30 abmat sit ups Time: 12:53 Rx

2012-10-18

CHALLENGE WOD 20 min AMRAP 10 push press (75/55#) m-(65/45#) 15 pull ups 20 double unders Total: 6 rds Rx – with 2 seconds left so I rested. Body Fat Test: Weight 179.6, Body Fat 18.8%

2012-10-16

3 rounds 10 squat cleans (135/95#) M-(115/75#) 20 box jumps (24/20″) Time: 13:13 Rx

2012-10-14

WOD Wall Ball (10, 9, 8, …. 1) 100 Meter Run between each Wall Ball set (10, 9, 8, …. 1) Time: 8:09 beat my original time

2012-10-10

Row 100m 200m 300m 400m 500m 600m 500m 400m 300m 200m 100m Rest 1 min between rounds. Time: 24:20

“Barbara” 5 rds 20 pull ups 30 push ups 40 sit ups 50 squats rest precisely 3 min between rounds Time: 53:17 Rx except for some poorly formed push-ups. Pleased with my pull-ups, but not happy with push-ups an sit-ups. Body weight: 180.3 lbs

2012-10-06

WOD from Thursday 2012-10-04 21-15-9 deadlift (225/155) m – (205/135) overhead squat (135/95) m – (115/75) *run 400 m between rounds Time: 20:42 #225 DL, #65 OS (started #85, but lowered weight right away)

2012-10-02

“Nicole: AMRAP 20 min 400 m run max rep # of pull ups (when hands leave the bar you must run) score = number of pull ups Score: 55 Rx (15, 13, 10, 9, 8)