BRAND X

WOD 1: 5 Rds with a partner (Danelle) for a total rep count

3:00
3 Power Cleans #135/#95
6 Push ups
9 Squats
Rest: 1:00
Total reps- 844 (could not move on to next station till partner was finished)

WOD 2: 2 Rds for reps (partner)

5:00
3 STOH #135/#95
6 Pull ups
9 Box jumps 24”/20”
1:00 Rest
Total reps- 265

WOD 3: “Fairbrother” 10 Rds
4 HSPU
8 C2B
2 Deadlifts (2xBW) #350
TIME- 15:54

No WOD,

Just played 2 hours of ball hockey.

two miles on treadmill
14:50

The Pack
For time:
Row 500 meters
24 20 inch Box jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
10 lbs 1 pood Turkish Get-up, 25 reps, alternating arms

Time: 21:56 First time doing Turkish Get-ups so I dropped the weight to focus on form.  They look so easy but OMG are my obliques complaining.

111112 sat squat

Wu: FF boxing 1 hour
Squat 135# x 10

Squat 3-3-3-3-3
225-225-235-245-255

cash out
60# snatches, 20 reps

Mike D - 12 November 2011 06:21 AM

Why does the pack version have more TGU’s than the Big Dawg version?

Less weight, so more reps to get close to the same amount of work as the Big Dawgs.

Sebbie

Hart House Circuit

3 round for time:
2 laps (2/7 km or almost 300m)
7 push-ups (CF-style hand-release)
10 squats
8 x up-&-down flight of stairs
7 sit-ups
10 20″ box jumps
3 dips
3 pull-ups

BUY-IN:  1 round of WOD

WOD:  15:02
rd1 4:36, rd2 5:08, rd3 5:18

CASH-OUT:
10 deep squats, holding it for 2-3 seconds at the bottom.
Lots of groin stretching

Looks like a did a whole bunch of OTHER STUFF today.  Hart House (where I will now do my WODs) was a little ahead of its time, it seems, with a quasi-CF workout, with 8 stations and various degrees of dogs, set up 50 years ago.  It’s been a while so I started at Intro 1 and did it in 15 minutes (23 is their target).  Clearly, I need to go up.  Will attempt Bronze level next time, see what happens.  I like this place because it actually has a pull-up bar and dip bars around the track (and I can hang my rings on the pull-up bar too!).  Plus, it’s usually empty early mornings.