WOD 121317

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of knees-to-elbows
Rest 30 seconds
30 seconds of wallball, 20 lbs.
Rest 30 seconds
30 seconds of body-weight deadlifts (185 lbs.)
Rest 30 seconds

K2E: 19,15,14,13,10,8,8,10,9,10
WB: 13,13,14,14,12,12,12,12,12,13
DL: 16,15,15,15,15,12,12,12,12,15

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WOD 120917

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

225-245-265-285-305F
95-105-115 (stop, back tightened up)
275-295-315-335-355

 

WOD 120817

Clean and jerk 1-1-1-1-1-1-1 reps

185-205-215F-215-225Fx2-205Fx2-205

WOD 120617

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Not even 1 round…just through 27 BJ

Wider grip on the bar than standard (on the collars) because my OSH still suck.

WOD 120317

3 rounds for time of:
Run 400 meters
115-lb. power snatch, 12 reps
6 bar muscle-ups (sub ring MU)

20:40

Should have been under 20 mins. Failed the last MU 3-4 times before getting it.

WOD 112817

50-40-30-20-10 reps for time of:
Pull-ups
Box jumps, 24″

19:08

WOD 112517

50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Sit-ups

12:13