WOO from 12-28-11

Deadlift / hang. Power snatch/ OHS

CFWU 2 x 10
5 rft

95 # deadlift 9 reps
95 # hang power snatch 6 reps
95 # OHS

10:29

18 box jumps
15 ttb (subbed hang ab curls)
12 pullups

AMRAP 15 min

4 rounds + 8 box jumps

Run 400m

WOD
75 hanging power snatches, 24# weighted bar

Cash out
25 sit ups
Max plank
25 sit ups

Friday 30 December 2011

“Hidalgo”

Pack
For Time:
Run 1 mile
Rest 2 minutes
40kg Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 10kg plate held overhead
20 Box jump, 20” box
40kg Squat clean, 20 reps
Rest 2 minutes
Run 1 mile

6:02, 2:00, 2:14, 1:12, 0:59, 1:17, 3:58, 2:00, 7:18

27:02

9 rounds + 7 Push-press just couldn’t get that last one in for an even 10.

Pack:
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
55 pound dumbbell Deadlift, 5 reps
95 pound Push-press, 8 reps

Wife
5 rounds but was waiting for the assist pull-up machine for at least 2-3 min.

Puppies:
15 minutes of:
10 Pull-ups assisted
20 pound dumbbell Deadlift, 5 reps
20 pound Push-press, 8 reps

CFWU for 10 mins

Puppies For time: Run 600 meters, 50 Push-ups, 20 pound Snatch, 10 reps .... 10:27

3RDS:
10 Knees to elbows
20 Double unders
10 GHD Sit-ups
16 Hurdles jumps - 80cm
10 KB snatch RH - 1pud
10 Deadlifts - 60kg
10 KB snatch LH - 1pud

14’40’’

Pack:
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
55 pound dumbbell Deadlift, 5 reps
95 pound Push-press, 8 reps

8 Rnds

Pullups were the WOD blocker today.

RIP Ricky

“Ricky”

Pack:
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
55 pound dumbbell Deadlift, 5 reps
95 (sub 70) pound Push-press, 8 reps

8 rounds + pull-ups + DB deadlift + 4 push-presses