5x3:

• press

The Gauge: 10:35; 1/2 band (2 blue bands), 1/2 rings

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Followed by: 3x3x3 shoulder press - new PR 90!!!

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Rowed a 1:39, right where I wanted, took too much time to get to the squats, which were more difficult then expected.

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

There is no description for this WOD as it is stat.

Result: 00:02:08

Result: 50

Result: 1

Day 7 of 100 Burpee Day Challenge

There is no description for this WOD as it is stat.

3x3 @ 80%, 85%, 90%

Pre-WOD: 5x5 bench press

WOD:
21-15-9
Deadlift (225# M, 115# W)

Box Jumps

Bench - 45-65-75-75-85 (3 + 2)

WOD - 6:25...did step ups instead of jumps (last week when we did jumps it irritated my ankle so I decided not to push it). Whoa those deadlifts got heavy! Did 115 and was pleased. :)

Completed the set with 20 swings

WOD
15 min AMRAP
1 Deadlift 100/70kg
1 Burpee
1 T2B
2 Deadlift 100/70kg
2 Burpee
2 T2B
3 Deadlift 100/70kg
3.......