26Feb11 Saturday team WOD

20 Minutes

Team Member 1 - 2 suicide sprints, 3 markers each 10 yards apart

Team Member 2 - AMRAP:

 5 Pull-ups modified with green band

 7 <a href='/journal/movements/1689'>Burpees</a>

 9 <a href='/journal/movements/18'>Push Press</a> @ 45 lbs

AMRAP total counts

My friend Danielle and I totally forgot to count our reps :(

This workout is a mixture between Jackie and Annie

1000 M Row
50 Double Under
10 Thuster (45)
7 Pull-up
40 DU, 10 TH, 7 PU
30 DU, 10 TH, 7 PU
20 DU, 10 TH, 7 PU
10 DU, 10 TH, 7 PU

One rep max bench @ 275lbs

2 x MReps @ 225lbs

6 minute Airdyne cycling

15-14-13....-2-1 reps of:
DB Split Squat, 4kg (left foot forward, switch to right foot forward)
One-arm DB Swing, 4kg (first with left arm, then right arm)
Butt lift

5 reps of:
15 med ball slams, 4kg
med ball mountain climber (10x each leg)

3 HSPU
6 Pistols
8 T2B

8 Rounds

Max rep
Back squat
Shoulder Press
Deadlift

Back squat = 205 (PR)
Shoulder press = 85 (PR)
Deadlift = 325 (PR)

REST DAY

WOD #1
Complete as many rounds as possible in 12 min of:
9 Toes-to-bar
15 Push-ups (hands release)
21 Squats to med ball

5 rounds + 1 push up rx'd

WOD #2
5 rounds for time:
15 Power snatch, 65#
500 m row

21’34″

Rest Day

Rest Day
-out of town-