Sunday, December 18, 2011

12/19/11

Back squat: 5-4-3-2-1
*Do 1 set every 1:30*


WOD
How fast can you complete 3 rounds?
12 handstand pushups
12 pistol squats (6 each leg)
12 box jumps (24"/20")

After you complete 3 rounds, run 1 mile

WOD Demo


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8 comments:

  1. DeVriendtDecember 19, 2011 at 4:58 AM

    Back Squat:
    245-265-300-330-355

    RX'ED 12:28

    ReplyDelete
  2. SpurlockDecember 19, 2011 at 7:48 AM

    12:13 Rx'ed

    Back squat after WOD:
    80-90-100-110-120kg

    ReplyDelete
  3. AnonymousDecember 19, 2011 at 8:55 AM

    Back Squat:
    155-175-195-200-225

    16:18
    Pike HSPU
    Pistol squats in 20' box

    ReplyDelete
  4. MaryDecember 19, 2011 at 9:59 AM

    Back Squat:
    110-135-155-165-170

    16:02
    Pike HSPU
    Pistol squats on box

    ReplyDelete
  5. StephanieDecember 19, 2011 at 10:00 AM

    110-120-130-140-145
    13:04
    HSPU 1st round: 1 pad, 2nd and 3rd: 2 pads

    ReplyDelete
  6. MetzgerDecember 19, 2011 at 10:46 AM

    Back Squat:
    125-135-145-165-175

    17:42

    ReplyDelete
  7. AnklebiterDecember 20, 2011 at 1:45 PM

    Back Squat:
    110-120-125-130-135

    Rx'ed: 12:45

    ReplyDelete
  8. MorrisDecember 23, 2011 at 10:49 AM

    225-265-285-295-305

    Pike HSPU
    Pistol sqts on box

    20:27

    ReplyDelete

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