Posts from ‘July, 2010’

WOD
“Nancy”
Run 400m
Overhead Squat(95/65lbs) 15 reps
Five rounds for time
Record total time to comments

compare to 5-29-2010
or 3-13-2010

WOD
Front Squat 1 1 1+
—
Test Max Pull Ups
3 sets @ 50%
record front squat loads and pull up reps to comments
compare to 4-23-2010

WOD
Push Press 1 1 1+
—
Ring Dip 4 reps
KB Swing 8 reps
AMRAP 20 minutes
compare to 7-6-2010
record push press load and rounds to comments

WOD
“Jessie”
Deadlift (225/155lbs) 21 reps
Pull Up 30 reps
Run 1600m
for time
compare to 4-28-2010

WOD
Bench Press 1 1 1+
—
“Speed Freak Fran”
Thruster (FS+Push Press/6)
Pull Up
15, 12 and 9 reps for time
record BP and Thruster loads and time to comments

WOD
Power Snatch 3 3
Snatch 2 2 2
Deadlift 1 1 1+
Record loads to comments

WOD
Tactical Strength Challenge
Deadlift 1 1 1
Pull Up (Max Reps Dead Hang)
10 Minute Snatch Test (AMRAP 10)(24kgs/16kgs)
Lowest combined ordinal rank wins!
compare to 2-13-2010

WOD
Front Squat 3 3 3+
—
Run 800m
3 rounds for time (1.5 mile run)

WOD
Push Press 3 3 3+
—
KB Front Squat (32/24kgs) 3 reps
RKC High Pull 6 reps
EMOTM 20 minutes
record push press loads and reps to comments

WOD
Jerk (135lbs/95lbs) 5 reps
Pull Up 10 Reps
AMRAP 8 minutes
rest 5 minutes
repeat: try to match total rounds on second AMRAP

WOD
Bench Press 3 3 3+
—
KB Swing (24kgs/16kgs) 25 reps
Ring Row 10 reps
4 rounds for time
record bench press weights and WOD time to comments

WOD
Deadlift 3 3 3+
—
Test Max BW Press (ME)
3 sets at 50%
record deadlift loads and reps/press to comments

WOD
“Helen”
Run 400m
KB Swing (24/16kgs) 21 reps
Pull Up 12 reps
3 rounds for time
compare to 5-19-2010

WOD
Push Press 5 5 5+
—
KB Kroc Row (1/3rd BW) 100 reps
for time
compare Push Press to 12-19-2009
or 4-20-2009