Wednesday 121205
Complete the following in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated to complete.
Run 1 mile (4 laps)
60 Double push up burpees
60 Over the box jumps (Men 24″ box, Women 20″ box)
60 Knees to elbows
Post time to responses.
1 Hang Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch
95.115.125.135.140 (f).145
wod rx’d
21:29….split into 4 rds
Snatch complex (HPS, HSS, SS): I participated
WOD rx’d: 21:46
Ran the mile first, then 5 rounds of 10-10-10-10-20 reps
22:49
WOD – 23:50 I thought? But now I’m not sure.
Ran 1 mile, then did rounds of 20,15,15,10
After thinking about this wod more.. i think the way to do it is.. 20 of each 800 meter run 20 of each 800 meter run 20 of each
Look at those beautiful girls!!
Snatch complex up to 90#
WOD = 26:58….did 800M run then 2 rounds of 10 reps each round then 400M run then 2 rounds of 10 reps each round then 400M run then 2 rounds of 10 reps each round.
Yes my rep scheme is very confusing but I mentally needed to break this WOD up into small little intervals. Obviously it didn’t help me much though.
Great pic pretty girls.
3 Rounds:
2 min row
15 push-ups
15 V-ups
10 pull-ups
10 bar dips
15 bar OHS
10 back ext
Modified post surgery wod:
4 rounds
250 m row no legs, arm pull only
20 db strict press #15
15 1 leg pistols
15 ttb
23:12
Thanks Breck for helping the old and injured!
WOD
4 Rounds
400m Run
15 Double PU Burpees
15 Over the Box Jumps
15 Power Cleans w/65lbs
29:53
Complex up to 125#
Wod, rx’d [20s/800m/20s/800m/20s] = 20:56 (Good plan, Andy.)
Well dominated, AT.
Complex: 75-95-125-135(f/HSS)-135-155-170(f/HSS)rx
WOD rxd = 19:07
800M, 60 K2E (2×15,3×10), 40 Dburpees (2×10,4×5)
400M, 20 Dburpees (4×5), 40 box overs (3×10,2×5)
200M, 20 box overs
200M
*alternated sets of the exercises in each couplet*
Thanks Stamile, nice work!
Snatch complex
Up to 80#
WOD rx’d
broken into 4 rounds
28:52
WOD rx’d – (should have scaled but I am hard headed)
4 rounds
27:46
Snatch: last 3 w/50#
WOD w/anchored sit ups and hands interlaced behind head for Knees to Elbow.
Broke the mile into four 400 meter runs.
Did 20 ea round ( for the double burpees and box jumps did 10 Burpees, 10 box jumps, 10 burpee and 10 box jumps ea roundd)
34:06 LAST ONE TO FINISH AT NOON!
Great job Laura!
Karin, I was going to post the same thing!!! Picture of beautiful girls!
Strength
35-45-45-45-45-55-55
WOD
27:18
WOD MODS…
400m run
60 Black & yellow beast… (Jumped on stepped off)
400m run
60 double push up burpees (knees, knees knees and walked up)
400m run
60 KTE… (I more or less did ring crunches)
400m run
For time:
10 Chest-to-Bar Pull ups
20 Ring Dips
30 Over the Box Jumps, 24″/20″
40 Toes-to-Bar
50 Double Unders
60 Double Push Up Burpees
16:55 rx.d
5 rounds
200 m run
12 KTE
12 OBJ
12 Double burpee PU
After, run 600 m
25:49
HPS-HSS-SS
1×95-115-135-135-145-145-155
wod
15BJ-15K2E-15B
400m
10B-15K2E-15BJ-10B
400m
10B-15K2E-15BJ-10B
400m
5B-15K2E-15BJ
400m
21:14
3 rds
800 m run
30 Situps
20 pushups
10 hang sq clean w 40 lb DBS
Untimed
Snatch Complex up to 85# (failed the SS on the last one)
WOD:
800m run + 30 of each
400m run + 20 of each
400m run + 10 of each
23:41
Fun One!
Love the pic! You ladies are Smokin!!
WOD as RX’d: 24:44
WOD
2 Rounds of 10 of:
10 Knees to elbows
10 Box jump overs
10 Double push-up burpees
800 Meter run
2 Rounds of 10 of:
10 Knees to elbows
10 Box jump overs
10 Double push-up burpees
800 Meter run
2 Rounds of 10 of:
10 Knees to elbows
10 Box jump overs
10 Double push-up burpees
Time: 17:48
Simple math
Mile run + burpees = rest day
Wod, rxd = 24:5?
WOD as Rx’d
3x 2 Rounds of 10 with 800m Runs b/t of:
10 Double PU Burpees
10 Box Jump Overs
10 Knees to Elbows
Time: 16:53 (box stand after costs some secs)
1HPS + 1HSS + 1SS = 135-155-165-175-185-195
2000 meter row
20 Knees to elbows
20 Box Jump Overs
30 Double PU Burpees
20 Knees to elbows
20 Box Jump Overs
30 Double PU Burpees
20 Knees to elbows
20 Box Jump Overs
=25:48 ish