WODs
Leaderboards
Andrea Murray
Charles Fish
Pam Walters
Scott Burgins
Runs, Medicine Ball Cleans, Hip Extensions
4 rounds for time of: 400 m Run 25 Medicine Ball Cleans 30 Hip Extensions Post total time.
Nothing assigned for May 3, 2012
Gym Activity
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15 Wall Balls, 20 lbs 1 Rope Climb 20 Kettlebell Swings, 24 kg 15 Wall Balls, 20 lbs 1 Rope Climb 20 Box Jump (24 In.)s 15 Wall Balls, 20 lbs 1 Rope Climb 20 Ring Dips 15 Wall Balls, 20 lbs 1 Rope Climb 20 AbMat Sit-ups 15 Wall Balls, 20 lbs 1 Rope Climb 20 Air Squats -
Green band for bar dip.15 Wall Balls, 10 lbs 1 Rope Climb (Knotted) 20 Kettlebell Swings, 44 lbs 15 Wall Balls, 10 lbs 1 Rope Climb (Knotted) 20 Box Jump (20 In.)s 15 Wall Balls, 10 lbs 1 Rope Climb (Knotted) 20 Bar Dip (assisted)s 15 Wall Balls, 10 lbs 1 Rope Climb (Knotted) 20 AbMat Sit-ups 15 Wall Balls 1 Rope Climb (Knotted) 20 Air Squats
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Interval : rest 1 min Sled Pull, 50 m | 0:15 Sled Pull, 50 m | 0:15 Sled Pull, 50 m | 0:14 Sled Pull, 50 m | 0:16
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Sets 5 Push Press | 105 lbs 5 Push Press | 125 lbs 5 Push Press | 135 lbs
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Sets 3 Front Squats | 95 lbs 3 Front Squats | 115 lbs 3 Front Squats | 135 lbs
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Sets 1 Deadlift | 335 lbs
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Sets 3 Deadlifts | 275 lbs 3 Deadlifts | 285 lbs 3 Deadlifts | 295 lbs 3 Deadlifts | 315 lbs
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Used 65# on thruster because my legs are ridiculously sore and did knee raises because i suck at toes to bar.21-15-9 reps of: Thruster, 95 lbs Toes-to-bar
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Sets 3 Deadlifts | 255 lbs 3 Deadlifts | 270 lbs 3 Deadlifts | 285 lbs 3 Deadlifts | 300 lbs 3 Deadlifts | 315 lbs
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used about 60% of 1RM for cleans. Unsure about time5 rounds of: 3 Power Cleans 10 Burpee Pull Ups
