December 30, 2011
Hang Clean (HC) + Clean Pull Under (CPU) x (2+1) x 4
+
800m Run
30 Thrusters 95/65
400m Run
30 TTB
200m Run
30 Bar Facing Burpees
1 Comments
filed under: WOD
Archive for December, 2011
December 29, 2011
5 sets of
Row 30s @ 97-100%
rest – 2:30
+
EMOTM for 10 min
3 Power Snatch
5 Overhead Squats
7 Heavy/High Wall Ball
2 Comments
filed under: WOD
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He wasn’t very strong either….woke up the next morning and the weight had taken him down
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December 28, 2011
Wgt Push Ups
5-5-5-5-5
+
Helen
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3 RFT
400m Run
21 KB Swing 1.5/1
12 Pull Ups
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Compare to 8.23.11
3 Comments
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10-15-20-25-30(x2); 12:33 with purple band
Thanks for coaching, Cass!
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45-60-90-105-135×1-45×10, 13:13 ……and….body…….still………not……….working……….right……I am ashamed to admit that I gave up and just finished it, but did not push myself at all….I suck….(David takes a moment to assess and thinks he may need some protein or muscle milk or something, cuz sucking like this must mean he needs a supplement of some kind………….Jack3d or maybe steroids anyone?)
Anyway…let’s hear it for Coach Cass…great job! (…and better music…no offense, Matt)
December 27, 2011
FS 3-3-3-3-3
+
500m Row
then 21-15-9
Wall Ball
Pull Ups
2 Comments
filed under: WOD
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What happened to my 6:00 pm teammates?
95-115-135-155(1)-145, 8:11, and got my butt kicked by a female tonight at bolt in weights and time! -
185-205-215×2-205×2-195, 8:30 – rounded back and ….body…….not……….working……….right……
December 23, 2011
4 Rounds For Time
25 Double Unders
20 Overhead Lunges
15 KB SDHP
10 Burpee Box Jumps
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HOODIES for the Holidays!!
2 Comments
filed under: WOD
December 22, 2011
Max Rep Dead Hang Pull Ups x 3
+
In 2 min
– Run 100yd shuttle
– Max Rep DL 135/100
rest 1 min
In 2 min
– Run 100yd shuttle
– Max Reps FS 135/100
rest 1 min
In 2 min
– Run 100yd shuttle
– Max Rep Shoulder to Overhead 135/100
0 Comments
filed under: WOD
Ha, I love Tue picture!
Squat form. So easy, a baby can do it!