an update on some of our WODs... warm: 2 rounds 10 slamballs (20#) 5 tire flips hot: for time, 3 rounds of 5 SDLHP (135) 15 squats 3 rounds 10 hand release push-ups 10 front squats (135) 3 rounds 15 GHD situps 15 OHS (135) jer (11:40); alexis (18:25 - 65#); stu (16:49) ----------------------------------------------- warm: 2 rounds rope climb KB juggle (35#) hot: for time (wearing N95 respirator), "med baller's creed" (25# ball for every exercise) 10 medball situps 1 wallball shot 100m run w/ medball 1 pushup balanced on medballs ... 1 medball situp 10 wallball shots 100m run w/ medball 1 pushup balanced on medballs jer (16:48); stu (21:16) ----------------------------------------------- warm: 10 slosh pipe OHS hot: 5 RFT 100m farmer's walk (2 53# KB) 10 burpees 200m run jer (14:37); alexis (16:35); joey (15:00); stu (12:57) ----------------------------------------------- warm: 10 squats 10 GHD situps hot: 800m run 35 front squats (135#) 800m run jer (11:57); stu (12:42) cool: 20 GHD situps ----------------------------------------------- warm: 2 rounds 5 toes-to-bar 5 pullups 5 squats hot: 3 RFT row 500m run 400m jer (13:11); stu (12:10) ----------------------------------------------- hot: 3 RFT, 500m row 10 box jumps (24") 10 shoulder-to-overhead (1st round 185#, 2nd round 155#, 3rd round 135#) 10 ring pushups 10 bench press (1st round 185#, 2nd round 155#, 3rd round 135#) jer (22:40) ----------------------------------------------- warm: double-under practice skill: push-press max jer (275#); stu (235#) hot: 5 RFT 5 DL (275#) 10 burpees jer (5:24); alexis (7:31 - 135#); joey (6:14 - 185#); stu (5:24) ----------------------------------------------- warm: DU + snatch practice 10 pullups 10 GHD situps hot: 15 thrusters (135#) run 200m 20 thrusters (95#) run 400m 30 thrusters (65#) run 800m jer (14:34); stu (18:12) ----------------------------------------------- warm: 10 pass-thrus 10 pullups 10 pushups 10 squats strength: 7x3 DL (rest 60s between sets -- jer & stu 275#) 7x3 bench press (rest 60s between sets -- jer & stu 185#) hot: 5 RFT 100m shuttle run (10m segments) 20 hand release pushups 10 hanging squat cleans into thrusters (115/75) jer (16:57); joey (26:56); alexis (27:09); stu (23:28) cool: 3x10 GH raises/curls 3xME time L-sit ----------------------------------------------- hot: for time, row 1200m 25 pullups 50 pushpress (75#) 60 KBS (53#) 50 pushpress 25 pullups jer (21:30); stu (19:25); alexis (26:08) ----------------------------------------------- warm/skill: 5 x 2 PC @ 85% (jer 255#) 3 x 10 alternating leg GH bridge hot: AMRAP 10 min 1 PC (155#) 1 ring dip 2 PC 2 ring dip ... jer (10 rounds + 2 PC) ----------------------------------------------- warm: 10 passthrus 10 spiderman pushups 10 squats hot: "30 something" for time, 30 reps of row (cal) HSPU wallballs (20/12) toes-to-bar box jumps (24/20) SDLHP (95/65) burpees situps (abmat) shoulder-to-overhead (95/65) 3 rope climbs jer (19:40); alexis (26:38); eric (DNF); kris (18:35); joey (33:00); simon (DNF)
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