Monday, November 28, 2011

WOD 11/29/11

WOD #1 (For Quality make sure you hit complete depth and lock out over head also it must be a strict single movement NO DOUBLE KNEE BEND if you jerk it does not count also your feet can not move)

1-1-1-1-1-1-1-1

THen do all of the regular class programing So you can choose to come in at the end of a class and get Wod #1 done and then work with regular class or you can do it all on your own time but the rest periods must be the same only 3 minutes!!!!!!!!!!!!!
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11 comments:

  1. JohnNovember 29, 2011 at 5:12 AM

    for wod 1 What is it?

    ReplyDelete
  2. phistikiNovember 29, 2011 at 6:47 PM

    WOD 1: 8 full rounds + 8 thrusters
    WOD 2: 56 Hand release push ups
    WOD 3: 6:42
    THRUSTERS: 185, 205, 225

    ReplyDelete
  3. JohnNovember 30, 2011 at 4:22 AM

    WOD 1 push press 115-135-155-175-180-185-195-fail at 200
    WOD 2 6 rounds +1
    WOD 3 52 HRPU
    WOD 4 9.42
    51 burpees 3.25
    WOD 5 30 HSPU 40 PU 50 Kb swing 60 situps 70 burpees 17.15

    ReplyDelete
  4. RWSCNovember 30, 2011 at 4:24 AM

    Killing it john!!!!!

    ReplyDelete
  5. JaneNovember 30, 2011 at 5:03 AM

    Thruster Max 120, failed at 125
    Wod 1 7 rounds plus 3
    wod 2 49 HR push-ups
    wod 3 12:00 (effing dubs) =)

    ReplyDelete
  6. KevinNovember 30, 2011 at 5:27 AM

    WOD 1 - 4 1/2 rounds @95
    WOD 2 - 48 HR push-ups
    WOD 3 - 12:00 w/singles
    Thrusters - 65-75-85-95-105-115-125-Failed at 135 4 times - 135 good (PR for push press was 120)

    ReplyDelete
  7. SharonNovember 30, 2011 at 6:11 AM

    Thrusters: 30-45-50-60-70-75-80-85-90-95-100-105 (2 attempts)- failed 110, but cleaned 115 and missed the jerk NEW PR
    WOD 1 - 5 rounds + 8
    WOD 2 - 50 HR push ups
    WOD 3 - 10:41 plus 1 extra lap since I had less distance to go

    ReplyDelete
  8. SharonNovember 30, 2011 at 6:15 AM

    Well, it's definitely my work computer that's giving me the problem...this cell phone stuff is for the birds though :-(

    ReplyDelete
  9. PaulNovember 30, 2011 at 6:54 PM

    11/29
    WOD 1 Push Press
    155-175-180-185-195-205 Fail-205-210 fail
    WOD 2 "88"
    12 minute AMRAP 6 Rounds
    3 minute max HRPU 73
    WOD 4 "Go" 6:55
    51 burpees 2:33
    500 meter row 1:39

    ReplyDelete
  10. PaulNovember 30, 2011 at 6:56 PM

    11/30
    WOD 1 21-15-9
    Snatch @ 95 lbs
    T2B
    5:20
    WOD 2 Main site
    12:30

    300 dubs 4:01

    ReplyDelete
  11. JohnDecember 1, 2011 at 7:29 AM

    11/30 WOD 1 21-15-9 snatch 95 lbs, t2b 5:50
    WOD 2 5front squat 10 back 20 air 10 mins 3 rounds+5
    WOD 3 6 rounds 10 T2B/burpee/Wall ball 14.23
    WOD 4 50 ring dips 3.40
    500 M row 1.59

    ReplyDelete

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