Team WOD AMRAP in 30 min – 15 Burpees 15 Kettle Bell Swings (1.5/1) 15 Medicine Ball Cleans While teammate #1 is working, #2 is holding their MB overhead. Once #1 starts their round #2 must hold MB even if #1 takes a break! Held position is arms straight. If …
WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. …
WOD “Murph” (with a 20# vest if you have one ) Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile Time: 68:56 Rx ran 1.4 mile on first run My last murph
WOD “Trip 7′s” 5 Rounds for time: 7 Burpees 7 Hang Power Cleans (95/65) 7 Thrusters (95/65) Time: 14:34 95# Rx More weight than last time but not very good time.
WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (2 Pood KB) 15 burpees Time: 21:35 Rx Previous: http://dontlookhere.com/crossfit/2010/12/23/ Previous time: 23:25
Conditioning WOD 21-18-15-12-9-6-3 reps for time of: 30/24″ Box jumps 185/135# Deadlifts Sprint, 100 meter Time: 25:37 Rx (ate poorly today and had low energy)
Strength WOD Weighted push-ups 3-3-3-3-3 Conditioning WOD “Jackie” Row, 1k meters 45# Thrusters, 50 reps Pull-ups, 30 reps Strength: 25, 40, 50, 65, 75 Time: 13:29 Rx
Conditioning WOD 3 rounds for time of: 20/14# Wall balls, 15 reps 1.5/1 Pood kettle bell snatch LEFT arm, 15 reps 20/14# Wall balls, 15 reps 1.5/1 Pood kettle bell snatch RIGHT arm, 15 reps Time: 15:34 1 pood
Strength WOD Bench press 3-3-3-3-3 Conditioning WOD 5 rounds for time of: 155/105# Squat cleans, 7 reps 1.5/1 Pood AKBS, 14 reps Strength: 175# WOD: 13:30 (95#/1.5pd)
Conditioning WOD AMRAP 30 min: Run, 400 meters Pull-ups, 15 reps 20/14# Wall balls, 20 reps 4 rds + 3 pull ups Rx