arms

2012-07-03

WOD 21-15-9 Dumbell Hang Squat Cleans (40/25 #, Masters- 30/15) HSPU (masters= 1 pad) Time: 13:14 #40, 24″ box push up

WOD: Run 1600 Meters 150 Double Unders 50 Burpees Run 800 Meters 100 Double Unders 35 Burpees Run 400 Meters 50 Double Unders 25 Burpees I had very little time this evening so I cut the WOD in half: 800m, 75 DU, 25 Burpees 400m, 50 DU, 20 Burpees 200m, …

2012-06-16

WOD Teams of 2 7 min AMRAP 7 Wall Balls 50 meter run  rest 2 min  7 min AMRAP  6 KBS  75 meter run  rest 2 min 7 min AMRAP 5 burpees  50 meter run 1 athlete works while the other rests. Athletes will complete 1 round before alternating. Daniel …

2012-06-13

WOD 3 rounds: 50 D/u 40 Sit ups 30 med ball cleans (20/14) (masters= 16,12) 20 pull ups 10 HSPU (masters 1 pad) Time: 33:25 (2 mats on the hspu) Body weight: 175.1

2012-06-11

WOD 5 Rounds Row 500 Meters Rest 2 minutes Time: 17:45 Rx. (Might have been 17:41… Can’t remember.)

2012-06-07

WOD 7 Rds 20 Push Press (65/45) (masters= 55/35) 200 Meter Run Time: 18:14 Rx

2012-05-28

WOD “murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Time: 67:48 nearly Rx, but push ups were a little sloppy. Weight: 176.8

2012-05-25

WOD 1-1-1 Shoulder Press 3-3-3 Push Press 5-5-5 Push Jerk SP 120, PP 135, PJ 125

2012-05-24

WOD 3 Rds: 15 DB Thrusters (M-40, W-25, MM-30, MW-15) 30 GHD Time: 12:32 Rx

2012-05-14

WOD 5 rds: 40 meter OH Barbell walk (M-185, W- 115, MM-135, MW-95) 30 Wall Balls (M-20, W-14, MM-16, MW-12) 40 Meter farmers carry (M-95, W-65, MM-75, MW- 55) Time: 39:04 135#OH First round all the rest were 95# OH / 95# carry