2010 CF Games Open WOD # 2

15 min AMRAP

9 Deadlifts 155/100

12 Hand release push ups

15 Box Jumps 24/20

8Rds + 26 reps. I wanted 9 Rds.

“Elizabeth”
21 – 15 – 9
Squat Cleans 75#
Dips/ green band

Post Scores To Comments.

AMARP 20 min

400 run
21-15-9 Dead Lifts (65#)

*went for conditioning rather than strenght, prob could have done high #

1. Snatch Complex AMRAP 5 min 33# Power Snatch Hang Power Snatch Snatch Balance Overhead Squat

4 miles in South Park
Total time: 38:16
Avg Pace: 9:34
Elevation gain: 240ft
Calories 569

http://connect.garmin.com/activity/134715097

Skill:
Front Squat 5-3-1-1-1 (135, 185, 205, 250, 270(f))

WOD:
10 -> 1
Renegade Row Push up
DB hang squat clean
Pullups
(45/25)

Used 35#

Angie

Result: 19:53

20min AMRAP
10 Med Ball Cleans
10 OH Lunges w/ Med Ball

20# ball

Each time the ball leaves your hands, 10 burpees.

13 rds + 10 Cleans. No Burpees

Nate

AMRAP 20 Minutes
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53)

9 RX (Pullups and dips after round 6)

I will do this WOD 13 RX by March.

Overhead Squat 10 RM