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

Result: 00:08:19

05-23-11 WOD Deathy By Squat Cleans

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

15 minutes of:
10 Kettlebell swings, 2 pood - sub'd 55 lbs. (~1.5 pood) dumbbell swings
10 Box jumps, 24 inch box
10 Ring dips - sub'd bar dips, no rings

9 rounds

Nice consistent pace. All exercises unbroken.

Workout alone.

SKILL / STRENGTH

Wendler - Week 3

Deadlift- bw #160
5 X 75% of Bench Weight - # 120
3 X 85% of Base Weight - # 135
Max Reps at 95% of Base Weight - 155 - 4 reps
Press - bw 45#
5 X 75% of Bench Weight - # 35
3 X 85% of Base Weight - # 40
Max Reps at 95% of Base Weight -45 # x 4 reps

WOD " Elizabeth"

21 -15 -9

Squat Cleans (135# / 95#) - 35#
Ring Dips - 1 round w/green band (too easy), 2 rounds w/blue
Blue band was tough - at end was doing dips one at a time

7 rounds for time:

10 wallballs @ 20 lbs/14 lbs
15 KB swings @ 1.5pd/1.0pd
20 DU's
1 Rope climb

all perscribed except the DU's, did 80 SU's for the first couple rounds and then tried DU's for last few rounds

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

Did a mile run in my warm-up today.
Score for WOD was 8/9 but I scaled down to 45#
Also at Round 15 my wrists started giving out and I had to scale down to the weighted bar (10#?) and just do form until the end of the WOD.

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

For time:

• 50 pull-ups
• 50 kettle bell swings (Rx 53 lbs)
• 50 sit-ups
• 50 overhead squats (Rx 95 lbs)

Subbed out sit-ups for DUs. Shins were killing me today

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

---

ok, so today was a bit cattywompus for xfitpaleohendo and i didn't get to my box due to a late meeting. however i wanted to get the wod completed... so i improvised at home. the pull ups were tough as i had no bands for assistance, they took me the longest. for the kb swings i used a full propane tank. for the ohs i used two propane tanks (harder, i think, than a barbell), and i did 150 single under jump ropes. this was hard.

3 Rounds of:

20 sit-ups
30 squats
40 double-unders

THEN

10 clean & jerk (185/115) (I managed 135 lbs)