Wednesday, November 16, 2011

WOD 11/16//11

WOD # 1

4 rds for time

10 ring dips
15 ghd sit ups
20 deadlifts 225/135
100 m sprint

Wod # 2 8 minute AMRAP

100 meter sled drag with 15 box jumps after each 100 meter only box jumps conut for reps(so get to the box)

WOD # 3 3minute max distance farmers walk 180/90 each hand
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5 comments:

  1. JaneNovember 16, 2011 at 3:28 PM

    Wod 1 12:23
    Wod 2 did 5 rounds in about 8:47
    Wod 3 just under 100m 90 lbs in each hand
    51 burpees 2:09
    1K row 4:13

    ReplyDelete
  2. JohnNovember 16, 2011 at 4:45 PM

    WOD 1 3 rds, clean and jerk 155, hspu, 7,5,6,10,5,15 7:57

    WOD 2 EMOTM squat snatch 15 mins 115lbs

    WOD 3 51 burpees 25 pullups 6:30 unable to do MU

    ReplyDelete
  3. PaulNovember 16, 2011 at 5:54 PM

    WOD 1 3 rds-C&J 155/HSPU 7-6-5 C&J 5-10-15 HSPU 7:30

    WOD 2 51 Burpees + 10 MU 7:28

    ReplyDelete
  4. PaulNovember 16, 2011 at 5:55 PM

    This comment has been removed by the author.

    ReplyDelete
  5. KevinNovember 16, 2011 at 7:46 PM

    WOD 1 - 22:10, Deadlifts@175, bar dips with orange band
    WOD 2 - 45 step ups
    WOD 3 - got about 50 feet before pates fell off and back really started bothering me

    ReplyDelete

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