WOD 111017

Deadlift 3-3-3-3-3 reps

345-365-385-395-405

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WOD 110717

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

10
6,6,6,6,5,4,4,4 (1 sec at a time)
9,7,5,5,5,5,6,6 (scaled from horizontal to 60 degrees)
20,20,20,20,10,19,11,17 (against the wall)
7,7,6,6,6,6,7,7

WOD 110517

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips (ring dips)
10 Turkish get-ups, 50-lb. dumbbell

3 rds + 6 dips

WOD 110317

Front squat 3-3-3-3-3 reps

205-225-275-275-285×1

2 mins work followed by 1 min rest:
Push-ups- 52
Double unders- 100
Squats- 79

(with the boys)

WOD 102917

Fight Gone Bad (task priority)
3 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

15:53 – 2 mins rest = 13:53

WOD 102717

Power clean 10-5-3-1-1-1-3-5-10 reps

185-205-225-(235F-235-245-255F)-225×2-195-175

WOD 102517

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

29,22,23,25,15
25,20,22,20,12
22,17,21,21,12
Total: 306