2k Row AMRAP DB
2k Row and AMRAP off double unders all in 14 mins. Result: 192 of doubles

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@crossfitting
2k Row AMRAP DB
2k Row and AMRAP off double unders all in 14 mins. Result: 192 of doubles
50 Push ups + 60 crunches + 70 squats
3 rounds: 50 Push ups + 60 crunches + 70 squats
21+18+15+12+9+6+3 Wall balls 20 Situps inbetween
21+18+15+12+9+6+3 : Wall balls /20 Situps inbetween
Post mark
Okay, haven't updated this in a long while. Todays workout was max deadlift 180kg And 2k row X2 with 5 mins rest in between
WOD Helen
WOD Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
8:31
Previously it was 9:20, a major improvement. I didn't feel my run was all that fast, but I did do everything unbroken.
A possible workout for the weekend
30 HSPU 50 Pistols 100 Burpees 200 Situps 23:45
Lazy Sunday - 8 Jan
It's a lazy sunday. 30 HSPU 30 [Man-makers](http://www.youtube.com/watch?v=gczI5sINn9U)
WOD
A: Power Snatch: Build to a 2RM -70kg
B: Push Press: Build to a 3RM - 80kg
C: Push Press: AMRAP @ 75% of 3RM - 18 reps
D: For time:
50 Burpees Box Jumps
4:20
WOD
AMRAP in 20 Min:
5 Pull Ups
10 Body Blasters
20 Jumping Lunges (20 total steps)
What the heck is a body blaster? haah good WOD
9 arounds and 6 Body Blasters
WOD Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
9:20
WOD
A: Front Squat: Test for Max
B: 2 Sets:
Front Squat Max -15kg x 1
Front Squat Max -10kg x 1
Front Squat Max -5kg x 1
C: 70 Turkish Get Ups (16/12)
96kg front squat max
WOD 7 NOV
A: Deadlift - Establish a 3RM *20 min time cap B: 3 Rounds for time of: 20 Double Unders 15 Wall Ball Push Press (20/10, 16/8)
WOD 3 NOV
3 Sets A1: Max Ring Push Ups; 30 sec A2: Max Clapping Push Ups; 30 sec A3: Max Push Ups; 2 minutes *Record max push up sets. No rest between Part A&B 3 Sets B1: Max L-Sit; 30 Sec B2: 10 Glute Ham Raises; 2 min C: Bottom to Bottom Tabata Squats
WOD 4NOV
2 Rounds for time: 12 Deadlifts (62/44) 24 Sit Ups 8 Hang Power Cleans (62/44) 20 Sit Ups 6 Front Squats (62/44) 16 Sit Ups 4 Squat Clean & Jerks (62/44) 12 Sit Ups Followed Immediately by: 100 Double Unders
WOD 1NOV
A: Front Squat 2-2-2-2-2
*build weight each set
B: 10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (go heavy)
Box Jumps (24/20)
5:22
All the WOD I've done the past couple of weeks
6 Rounds:
300m Row Sprint
20 Kettlebell Swings (24/16)
15 Pull Ups
10 Box Jumps
rest 1 minute between rounds
A: 4 Rounds:
5 Kettlebell Snatches - Right
5 Kettlebell Snatches - Left
20 Jump Rope Crosses
20 Ball Slams
4 Rounds:
20 Sit Ups
7 Squat Snatches (50/30)
4 Rounds for time of:
10 Deadlifts (80/50)
15 Toes to Bar
30 Double Unders
6 Sets:
A1: 5 Touch and Go Power Cleans (62/44); 20 sec
A2: 10 Unbroken Pull Ups; 20 sec
A3: 15 Box Jumps As fast as possible (24/20); 2 min
WOD 31OCT Halloween Monday
5 Rounds:
400m Run
50 Squats
16:57