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WOD 111222 (Pack)
800m Run,
75 Push ups (with hand release at bottom),
10 Snatch 75lb
Time: 13:56
Struggled with the push ups and the snatches were ugly til I got my rhythm by which time it was all over. Mind you this was 9:30 at night after a major christmas lunch.
Merry christmas everyone.
Wod for time
1000m run
75 push ups (no hand realese)
10 snatch (power, 40kg)
12:35 Short on time, family didn´t like that I´d go away today. Runing awfuly slow, might have something to do whit the beer I drank yesterday.
Do the following exercises the same way you would sing the Christmas song.
i.e first round is 1 power snatch. second round is 2 dips and 1 power snatch, third round is 3 burpees, 2 dips, 1 power snatch, etc.
3 rounds for time of:
40 DU
30 KB Swing, 1 pood (single-arm)
20 Push-ups
Time: 9:06
First WOD ever in my very own, still work in progress, garage gym!! It was COLD! 35F outside and my son wanted to ride his bike and scooter while I worked out. Had to leave the door open so I could supervise. The metal handle of the KB got mighty cold. Didn’t mind any of it…very excited to have my own space and equipment.
Cash-out: Clean-up snow shoveling to clear a bit more of the driveway.
Squat 5 x 5 @90% of 5 RM
57.5kg
Close Grip Bench 1,1,1,1,1
30kg,35,37.5,37.5,35
Complete as many rounds as possible in 10 minutes:
5 Any Way Overhead - 35kg
7 Ball Slams 9kg
9 Push Ups (on knees)
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
WOD (MODIFIED from SWWOD 12/17/2010)
AMRAP in 12min of:
3 power cleans, 185#
5 burpees w/ lateral jump over barbell
3 muscle ups
12/24/2011=7 complete in 12:13 (1:06/1:39/1:43/1:56/1:54/1:57/1:57)
But actually thought it was a 15min AMRAP so did another complete round + 3pc + 5 burpees in 15:00 (2:00/+0:47).
VERY pleased with the improvement (2:50 over 6 rounds). No breaks on the PCs, and this year’s MUs were all singles compared to last year’s 2/1s, but the cycle rate today was just quicker.
12/20/2010=6 complete in 13:05 (1:40/2:00/2:11/2:17/2:30/2:27)
