Wednesday December 8 2010

Skills

Snatch tech

WOD

Randy
75 snatch, 55lb

14:50

Saturday December 4

Strength:

OHS
3 - 3 - 3 - 3
68 73f 73 78

WOD:
10rds
6 tall clean thrusters, 45lb
6 box steps, 45lb, 16"
12:14 RX

Tuesday Nov 30

Skill

Med ball clean

WOD

With a partner:
1 min max medball clean wall ball, 14lb
1 min rest
repeat for 20 minutes

85 reps RX

Tuesday October 26 2010

Skills?

Limbo

WOD

21-18-15-12-9-6
Box jump, 20"
Abmats

8:18

Tuesday October 5 2010

Skills

Rope climb
Hollow rocks

WOD

12 min AMRAP
15 situps
20 lunges
25 double unders

4&2/3

Saturday September 4 2010

WOD

AMRAP in 12 minutes of:
250m row
5 front squat, 95lb

5 rounds as RX

Tuesday 4 May 2010

Strength:
Deadlift
5-5-5
95-115-135

WOD:
Annie
50-40-30-20-10 of:
Double unders
Situps

24:21

Acheivements:
first WOD RX, and got 16 du in a row in the round of 50, and 14 in the round of 20, nice!