30-20-10

Wall ball
Burpee over ball
Pull ups

12-9-11 Friday’s WOD
December 9, 2011 Dr. Brian

Deadlift: 5-5-3-3-1-1 @ 65%, 75%, 85%

rest 5 min then:

Diane

21-15-9

Deadlift 225

Handstand push-ups

PR for Rx. Need to get better with HSPU, the deadlifts were no problem.

7 rounds

400 m run

KB snatch 10R/10L

1.5/1 pood

Felt okay. Did this one at home.

Clean and jerk 1 RM

3 rounds for time of:

7 Power Snatches 155/105#
14 TTB
21 Box Jump Overs 24/20″

*Rest 2:00

3 rounds for time of:

7 Power Cleans 155/105#
14 C2B Pull-ups
21 Box Jump Overs 24″

Lift Clean 1Rep max 175lbs

3 RFT

500M RUN
25 Push ups(diamond)
25 Air Squats

15 Push ups

Sprint 60 yards

Rest 1 min.

10 Rounds

16:23. Burned out on pushups after 5 rounds

warm up 500m
kicks 200m
pull 200m

100m x2 with 30 sec break
50m x10 with 20 sec break in between

200m breast
600m free

Double under practice for 40 minutes.

Ice Hockey for 1.5 hours. We only had 1 sub for the entire game!

Strength:
Deadlift 3-3-3-3-3 (405)

WOD:
AMRAP in 15 minutes of:
15 toes to bar
200m run
Wearing 20# vest