January 5, 2013

A belated bd wod for Julie! Happy 38th!!

Scaled to 95#
18:55 (nearly 2 min. better than last year)
Happy birthday, Julie!

Partner WOD w/ Mandy & Christina:
AMRAP in 7 mins (each person completes 3 reps before moving to next:
3 Front Squats @ 155 lbs
3 Back Squats @ 185 lbs
3 Overhead Squats @ 135 lbs
=2 rounds + 1 BS

Partner WOD w/ Stowers:
7 min time cap on each, no rest between wods:
Complete for time:
100 Wall Balls (20, 14)
100 Hang Squat Snatch (75, 55)
=5:33
then:
20 rope climbs
100 Toes to bar
=14 rope climbs and 100 T2B in 7 mins
then:
500 DU’s
100 Bar dips
=254 Du’s & 91 Bar Dips in 7 mins

Great job today everyone!

WOD as Rx’d = 22:27

Partner WOD w/ Denver, Stowers & Chad:
AMRAP in 7 mins (each person completes 3 reps before moving to next:
3 Front Squats @ 225 lbs
3 Back Squats @ 275 lbs
3 Overhead Squats @ 205 lbs
=2 rounds + 3 BS

about a 12 minute rest and then:

7 min time cap on each, no rest between wods:
Complete for time:
45 Wall Balls (20#)
45 Hang Squat Snatch (75)
Rep scheme was 10 HSS, 15 WBS, 10 HSS, 15 WBS, 10 HSS, 10 WBS, 10 HSS, 5 WBS, 5 HSS
=6:18
then:
10 rope climbs
50 Toes to bar
=Made 6 rope climbs + 36 toes to bar
Rep scheme was 2 RC’s, 10 TTB, 2 RC’s, 10 TTB, 1 RC, 10 TTB, 1 RC, 6 TTB
then:
250 DU’s
50 Bar dips
=Made 200 DU’s and 43 Bar dips
Rep scheme was 50 DU’s, 10 BD’s, 50 DU’s, 10 BD’s, 50 DU’s, 10 BD’s, 50 DU’s, 13 BD’s

500 row
21 dl 21 wb
400 run
18 dl 18 wb
400 run
15 dl 15 wb
400 run
12 dl 12 wb
400 run
9 dl 9 wb
500 row
20:03