Sunday, November 27, 2011

WOD 11/28/11

 Wod # 1 For quality


1-1-1-1-1-1-1-1-1 Full Squat Snatch


Wod #2 Santora
3 Rds

155/105# Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/170# Deadlifts, 1 minute
Burpees, 1 minute
155/105# Jerks, 1 minute
-Rest 1 minute-

Wod #3
For time:(push for sub 15)
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
 
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6 comments:

  1. JohnNovember 28, 2011 at 4:47 PM

    MON 11/28 WOD 1 main site 122 total @ 135
    WOD 2 main site 22.08
    SQUat snatch 95-115-125-failed X2 135-130-135-140-145 NEW PR
    Santoro 125 total
    GWOD 5 mins of each hold

    ReplyDelete
  2. JaneNovember 28, 2011 at 8:05 PM

    Wod 1 55-55-60-60-60-65-65-65-75
    Wod 2 130
    Wod 3 14:57

    ReplyDelete
  3. phistikiNovember 28, 2011 at 8:33 PM

    WOD 1 got to 165, failed on 185
    WOD 2: 172 reps
    cleans: 11, 11, 10
    run: 4, 3, 2 (think the run was long)
    dead lifts: 17, 17, 17
    burpees: 17, 15, 15
    press: 10, 11, 12
    WOD 3: 14:36, only did 25 pull-ups (hands hurt)

    ReplyDelete
  4. RWSCNovember 28, 2011 at 8:54 PM

    Nice work on the PR John!

    ReplyDelete
  5. KevinNovember 29, 2011 at 5:46 AM

    WOD 1 45-65-75(fail)-75-85-95(fail)-95(fail)-85-85
    WOD 2 squat cleans and jerks@95
    deadlifts@135
    Total Reps - 119
    WOD 3 Wall kicks in place of handstand pushups
    Time - 27:27

    ReplyDelete
  6. SharonNovember 30, 2011 at 6:22 AM

    WOD 1 - 30-45-35-50-60-70-70-80 (failed 3x)-75 NEW PR
    WOD 2 - 123 (C&J @ 80, DL @ 170)
    WOD 3 - 14:58

    ReplyDelete

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