Monday, November 21, 2011

WOD 11/21/11

WOD #1
"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

WOD #2

3-3-3-3-3

Front Squats each set go up in weight(GO HEAVY)

WOd#3 

3 rounds for time

10 muscle ups/sub 2 chest to bar pull ups for each muscle up can not complete
500 meter row
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11 comments:

  1. JaneNovember 21, 2011 at 7:17 PM

    Wod 1 18:47
    Wod 2 105-115-135-155-165 (my 1rm was 165 in aug!!!)
    Wod 3 10:18, pull ups
    51 burpees 2:19

    ReplyDelete
  2. PaulNovember 21, 2011 at 8:16 PM

    WOD 1 400 meter run/500 meter row 17:35
    WOD 2 115 lbs * 91 = 10,465
    WOD 3 "Hard Ball" = 18:28
    Front Squat
    205, 215, 225 only 1 rep, 220, 225 2 reps.
    WOD 4 5 rds
    10 burpee box jumps, 12 KB swings @ 70 lbs, 24 ab mat sit ups. 10:30
    51 burpees 2:27

    ReplyDelete
  3. KevinNovember 21, 2011 at 10:06 PM

    100 Pull ups for Time - 12:54
    500M row - 1:49.4
    51 Burpees - 3:32

    ReplyDelete
  4. PaulNovember 22, 2011 at 9:00 AM

    11/22
    WOD 1 10 Minute AMRAP
    3 Curtis Press @ 95 lbs
    4 Power Snatch @ 95 lbs
    5 Back Squats @ 95 lbs
    6 rds + 3 CP
    WOD 2 10 Minute AMRAP
    5 Ring Dips
    10 HRPU's
    15 SDHP @ 50 lbs
    7 Rds + 14 SDHP

    ReplyDelete
  5. phistikiNovember 22, 2011 at 1:02 PM

    WOD 1
    7 min squats AMRAP
    (115 lbs 140 reps = 16,100)

    WOD 2
    20 WB, 20 ball sit ups, 20 HRPU's, 200M run
    4 rounds, 25lb ball
    19:57

    WOD 3
    DT RX
    10:42

    ReplyDelete
  6. JaneNovember 23, 2011 at 3:10 AM

    500m row 1:56
    Wod 1 I rowed instead of ran 200m, completed 21 power cleans (95 lbs)
    51 burpees 2:22
    Wod 2 (95lbs) last round completed 5 PP
    Wod 3 2 rounds plus 27 dubs, completed 25 unbroken dubs, pathetic, but a new PR!
    1300m row 5:36

    ReplyDelete
  7. KevinNovember 23, 2011 at 4:17 AM

    WOD 1 - 31 Power cleans @ 95lbs
    WOD 2 - 63 Reps
    WOD # - with Dubs - 1 round + 23 Dubs
    WOD 3 - with Singles - 3 rounds + 60 Singles

    500M Row - 1:59

    ReplyDelete
  8. JohnNovember 23, 2011 at 4:17 AM

    nice job with dubs Jane

    ReplyDelete
  9. JaneNovember 23, 2011 at 7:32 PM

    11/23 10 min bar thrusters/ 400 m row (not run), 77 pull ups
    Wod 2 turkey time 22:03, row not run, 71 burpees within
    1400 m row 6:13
    Happy Turkey Day all!! =)

    ReplyDelete
  10. JohnNovember 24, 2011 at 3:40 AM

    11/23 WOD1. 500 M row, 20 pushpress 135#, 500m row, 15PP, 500M row, 10 PP, 500M row 5 PP. 13.10 mins

    WOD 2 Front squat 135, 155, 175, 195, 205, 215, 225
    3-3-3-3-2-1-1 NEW PR

    WOD 3 63 pullups

    WOD 4 turkey time 26.15

    ReplyDelete
  11. PaulNovember 27, 2011 at 12:14 PM

    11/27
    WOD 1
    1000 meter row + 30 burpees: 5:20
    WOD 2 death by OHS @ 95 lbs
    14 RDS + 7 into the 15th round

    ReplyDelete

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