WOD 15 min AMRAP 8 cal row 8 push-ups 8 squats 8 d/u 8 kb swings (1.5 pd) Total: 8 rounds (Had issue with timer on tower resetting. Did 7 rounds + 4 squats when time expired but gave myself a little extra time to account for the rower timer)
WOD 5 rounds 200m row 4 box jump over (30/24) 3 hang power clean (hpc) (150/105) 2 front squat 1 push jerk 30 d/u Time: 17:21 (145) (“do again” at Rx weight)
WOD 15 min AMRAP 10 push-ups 5 deadlifts (225) 5 box jumps (30″) 10 t2b / sit-ups Total: 6 rounds + 4 push-ups (first round 24″ box and t2b, remaining rounds sit-ups and 30″ box)
WOD 25 min AMRAP – Roll the Dice 1 – squats 2 – sit-ups 3 – push-ups 4 – pull-ups / t2b 5 – box jumps (24) 6 – kb swings (1.5pd) Top of every 5 min: 100m run / 25 d/u (4x total) +Ended with 1km run after time expired. …
WOD 15 min AMRAP 5 push-ups 10 wall balls 15 sit-ups 20 double unders Total: 8 rounds + 3 wall balls (finished 9th round after time expired)
Warm up 500m row WOD 15 min AMRAP 4 c2b pull-ups 10 push jerks (95/65) 30 double unders Total: 6 rounds + 4 push-ups (alternated push-ups and pull-ups)
WOD 24 min clock M-1: 3 squat cleans (135/95) M-2: 15/12 cal row M-3: 8 pull-ups Total: 8 rounds (Substituted push-ups for pull-ups on 4 rounds. Took an extra min rest after 5th round so completed in 25 min instead)
Warm-up 400m row 20 sit-ups 10 push-ups 300m row 20 alt lunges 10 kb swings 200m row 20 d/u 10 wall balls 100m row WOD 21-15-9 Kb swings (2/1.5) Sit-ups Air squats Time: 5:04 (1.5 pd) Repeat from 2011-01-08
WOD Team of 2 200m run 50 wall balls 200m run 40 t2b 200m run 30 shoulder to overhead (135/95) 200m run 20 front rack lunges (135/95) 200m run 100 double unders 200m run Time: 22:14 (substituted front squats for fr lunges)
WOD “Jackie” modified 1000m row 50 thrusters (45) 30 push-ups Time: 10:49 (hot day and felt dizzy)