Sunday, January 13, 2013

1/14/13

WOD

How fast can you complete?
25 pull-ups
50 deadlifts (135/95)
50 KB thrusters (20/12kg or 45/25lb)
50 pushups
50 sit-ups
50 box jumps (24/16)
25 handstand pushups

Post time to comments:

GYM WOD:
For time:
2 rope climbs (or) 15 pull-ups (or) 25 K2E
1 lap of bear crawls
75 double-unders
1 lap of bear crawls
D->B frog jumps
1 lap of bear crawls
25 V-ups

Skill: Handstand hold/walk


This week at BBCF:

Tuesday
WOD: Lunges, pushups, and sit-ups

Wednesday
Strength: Snatch balance + overhead squat
WOD: 15:00 AMRAP of power snatch and box jumps

Thursday
WOD: 7:00 AMRAP of pull-ups, pushups, squat.. then HSPU, V-ups, 200M run

Friday
WOD: 5 rounds for time of G2O and pushups

18 comments:

  1. WOD- 20:50
    Gym WOD- 7:something

    ReplyDelete
  2. WOD: 18:24 (one blue pad)
    GYM WOD: 11:02 (pull ups)

    ReplyDelete
  3. WOD: 12:30 (85# oops)
    GYM WOD: 7:18 (pullups)

    ReplyDelete
  4. 20:43 (green band, 65lbs, pike PUs)

    ReplyDelete
  5. 20:25- no DL, 25 extra pull ups instead

    ReplyDelete
  6. 20:25- no DL, 25 extra pull ups instead

    ReplyDelete
  7. 20:01 (2 red for pull ups; 3 blue)

    ReplyDelete