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Post by Kevin on Nov 22, 2013 12:33:39 GMT
11/22/13 Fri 5am WU Row 500m SL100
Back@ it
10 Rounds for time 10 Burpees 10 Pushups 10 Prisoner Squats 10 pullups
33:45
Half the pullups kipping practice, other half green band
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Post by Kevin on Nov 25, 2013 12:31:07 GMT
11/23/13 11am
Phillipenes Relief WOD
3 rounds 11 Ball slams 8 KB swings 13 Box jumps 20 Burpees Run 400m
Derrick and Kevin 22:02
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Post by Kevin on Nov 25, 2013 12:34:14 GMT
11/25/13 Mon 5am WU Row 500M SL100 3Rounds 3 burpees 5 squats 7 jump squats Wall walk practice - 10 min Death by Box Jump 5 rounds for Reps 45s 20" 15s rest 45s 24" 15s rest 45s 30" 135s rest 187 Rx Note: 1st 30" box jump - no problem mun
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Post by Kevin on Dec 1, 2013 22:11:10 GMT
11/26/13 Squat Cleans 30-20-10 Burpees 10-20-30 Pull ups 10-10-10
About25 minutes
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Post by Kevin on Dec 1, 2013 22:13:46 GMT
11/28/13. Fri 11/28/13 25 min AMRAP 8 HSPU 8 30" box jumps 15' rope climb Did HSPU practice. Got up a number of times 8 rounds
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Post by Kevin on Dec 1, 2013 22:16:07 GMT
Tues 11/25. Shoulders 5/3/1 Routine Sun 12/1. Legs 5/3/1 Routine plus dubs practice and 700 singles
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Post by Kevin on Dec 3, 2013 12:28:17 GMT
12/2/13 Mon 5am WU Row 400M SL 100 30 sec box jump 20" 20 sec Pushups 30 sec box jump 24" 20 sec pushups 30 sec box jump 30" 20 sec pushups - skipped, fell off box Behind the neck Thrusters - RX WOD 30 x Behind the neck Thrusters (95) E2MOM = 3 Burpee pullups 6:14 - I think.
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Post by Kevin on Dec 13, 2013 12:17:30 GMT
12/11/13 Mon 5am Warmup
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
8 rounds
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Post by Kevin on Dec 13, 2013 12:22:41 GMT
12/11/13 Wed 5am
Warm up
52 Ground to Floor (135)
12 something minutes 115lbs
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Post by Kevin on Dec 13, 2013 12:27:10 GMT
12/13/13 Fri 5am
Warmup Row 500m 5x30lb ball slam 5xburpees 5xDR Row 400m 4x30lb ball slam 4xburpees 4xDR Row 300m 3x30lb ball slam 3xburpees 3xDR
WOD 15 pullups 10 Pwr Cleans (135) - 100 5 Thrusters (135) - 100
Result: 11:51 mix orange band stricts, kips, and no band kip practice
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Post by Kevin on Dec 16, 2013 13:10:25 GMT
12/16/13 Mon 5am
Warmup 10 Pushups 10 squats 5 DR 10 Deads work up to max
WOD 8 RFT Row 200m 30 Ring dips 15 Burpees 20 Dead lift (185/135)
5 rounds red band/135 - 35:51
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Post by Kevin on Dec 17, 2013 15:13:02 GMT
12/17/13 Tues 7:30am
Warmup Row 500m 3 rounds: 10 DR 10 Ring rows 10 jump squats
WOD 10,9,8,7,6,5,4,3,2,1,
CTB pull ups 30" box jumps GHD situps
19:44 - orange band
Some kip practice Stricts w/orange band
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Post by Kevin on Dec 18, 2013 13:34:23 GMT
12/18/13 Wed 5am
WarmUp Row 500m 10 ball slams (30) 10 DR 10 squats
Skill Clean & Jerk work up to max - 145lbs
WOD 5 RFT 8 Power Cleans 16 Burpees
15:44
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Post by Kevin on Dec 20, 2013 14:32:35 GMT
12/20/13 Fri 5am
Warm up Row 500m 5/3/1 Deadlifts
WOD 5 Deadlifts (175) 15 GHD situps with 20lb ball
6:04?
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Post by Kevin on Dec 23, 2013 11:25:12 GMT
11/21/13 Sat 9am Wish Project Christmas WOD
Victoria
5 Rounds
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Sumo Deadlift High Pulls (95/65)
12 Burpees
27 Kettle Bell Swings (53/35)
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