WODs
Leaderboards
Dave Lerman
Jason Allison
Liz Davidson
Michael Williamson
Keith Jusino
Kyle J Smith
Shoulder Press 5-5-5
Shoulder Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
WODs at HR:00 and HR:40
Burpees, Pull-ups, Overhead Walking Lunges
21 Burpees 21 Pullups 100ft 45# OH Lunges 15 Burpees 15 Pullups 100ft 45# OH Lunges 9 Burpees 9 Pullups 100ft 45# OH Lunges
WODs at HR:00 and HR:40
Filthy Fifty
For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders
WODs at HR:20 and HR:30
Nothing assigned for June 17, 2012
Nothing assigned for June 17, 2012
Nothing assigned for June 17, 2012
Gym Activity
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21-15-9 reps of: Thruster, 95 lbs Pull-up -
Sets Front Squat, 5 reps | 103 lbs
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Omg. Almost tossed my cookies.6 rounds, 30 secs per station: Jump Rope (Singles) Rest 30 secs Kettlebell Swing (Russian), 1 pood Rest 30 secs Burpee Rest 30 secs
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Sets 4 Romanian Deadlifts | 135 lbs 4 Romanian Deadlifts | 135 lbs 4 Romanian Deadlifts | 155 lbs 4 Romanian Deadlifts | 155 lbs
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single unders6 rounds, 30 secs per station: Jump Rope (Singles) Rest 30 secs Kettlebell Swing (Russian), 20 kg Rest 30 secs Burpee Rest 30 secs
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6 rounds, 30 secs per station: Double Under Rest 30 secs Kettlebell Swing (Russian), 2 pood Rest 30 secs Burpee Rest 30 secs
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I did single unders, because I am still struggling with double unders.6 rounds, 30 secs per station: Jump Rope (Singles) Rest 30 secs Kettlebell Swing (Russian), 24 kg Rest 30 secs Burpee Rest 30 secs
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Sets 15 GHD Sit-ups 15 GHD Sit-ups 15 GHD Sit-ups
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50 Wall Balls, 25 lbs, 10 ft 40 Overhead Walking Lunge With Plates, 45 lbs 30 Pull-ups
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Sets 6 Power Cleans | 135 lbs 5 Power Cleans | 145 lbs 4 Power Cleans | 155 lbs 3 Power Cleans | 165 lbs 2 Power Cleans | 175 lbs 1 Power Clean | 195 lbs
