11am at NRaged
WOD: 12 days of Christmas
- 1 deadlift
- 2 hang power clean
- 3 front squat
- 4 strict press
- 5 back squat
- 6 push press
- 7 thrusters
- 8 squat clean
- 9 push jerk
- 10 power snatch
- 11 OHS
- 12 SDHP
Weight: 65lb
Result: 44:15
Notes: By 4th round I did push press for strict. Snatch was supposed to be hang power, but I dropped almost every time. Holy killer. Fabulous.
Saturday, December 29, 2012
December 21, 2012
5pm at NRaged
Strength: Back squat 20reps @ 115
WOD: Fast and Furious
- 1 min max row
- 1 min rest
- 1 min max plyo push ups
- 1 min rest
- 1 min max medball slam
- 1 min rest
- 1 min KB SDHP
Weight/Specs: 45lb plate push ups, 20lb med ball, 55lb KB
Result: total 90. Don't remember all my numbers... 18 on row.
Notes: Yea, I was out of it. Tried to cash out with 1k row, totally had a melt down. Boooo.
Strength: Back squat 20reps @ 115
WOD: Fast and Furious
- 1 min max row
- 1 min rest
- 1 min max plyo push ups
- 1 min rest
- 1 min max medball slam
- 1 min rest
- 1 min KB SDHP
Weight/Specs: 45lb plate push ups, 20lb med ball, 55lb KB
Result: total 90. Don't remember all my numbers... 18 on row.
Notes: Yea, I was out of it. Tried to cash out with 1k row, totally had a melt down. Boooo.
December 20, 2012
5:15 at Koa
WOD: Filthy Fifty
- 50 box jumps (20")
- 50 jumping pull ups
- 50 KBS (35lb)
- 50 walking lunge
- 50 K2E
- 50 push press (45lb)
- 50 super mans
- 50 wallball (14lb @10')
- 50 burpees
- 50 double unders
Result: Capped at 35min, 13 doubles left to go.
Notes: Jump rope broke with 17 seconds left. Wallballs really killed my time. Most of them I broke into 15/15/10/10.
WOD: Filthy Fifty
- 50 box jumps (20")
- 50 jumping pull ups
- 50 KBS (35lb)
- 50 walking lunge
- 50 K2E
- 50 push press (45lb)
- 50 super mans
- 50 wallball (14lb @10')
- 50 burpees
- 50 double unders
Result: Capped at 35min, 13 doubles left to go.
Notes: Jump rope broke with 17 seconds left. Wallballs really killed my time. Most of them I broke into 15/15/10/10.
December 18, 2012
6pm at NRaged
WOD: Hookie Kid
- 1000m row
------
Tabata
- squat
- pull ups
- push ups
- sit ups
Result: 4:04 row, 16/5/7/11
Notes: 3 sec off my PR for row, and I wasn't trying to beat it! Ha. I capped my squats and pull ups. And push ups to a degree... Sit ups I was right on.
Friday, December 28, 2012
Sunday, December 16, 2012
December 14, 2012
5:30pm at 914
WOD: Karen+2 mile run
- 150 wall balls (10 min cap)
then, immediately...
- 2 mile run
Weight/Specs: 14lb @ 10' (last 15 @9')
Result: 27:24- 9:40 Karen, 17:44 2 miles
Notes: Did most of the wall balls at the 10'. I was slowwww on them. First 2 did 15s, then 10s, then dropped to like 7-8. The run was slowwww too, esp the first 1/2 mile. Overall it was great, though!
WOD: Karen+2 mile run
- 150 wall balls (10 min cap)
then, immediately...
- 2 mile run
Weight/Specs: 14lb @ 10' (last 15 @9')
Result: 27:24- 9:40 Karen, 17:44 2 miles
Notes: Did most of the wall balls at the 10'. I was slowwww on them. First 2 did 15s, then 10s, then dropped to like 7-8. The run was slowwww too, esp the first 1/2 mile. Overall it was great, though!
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