Thursday 07/12/12

Time is getting short! Sign up today for your first race (or your 51st, whatever) and join us at the Ridge Road Run on Saturday!


Snatch
2-2-2-1-1-1
You have 15 minutes to complete these lifts.


Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood
Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next.  There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.

Rest 4 minutes.

Individually complete the following for time:
30-20-10 reps of:
Push-ups
TTB
DU's
There is a 10 minute cutoff on this WOD.


Finale:
Spend 2 minutes in the Hyena stretch and 4 minutes on whatever else you need to mob.


Lori and Steve showing up 
and doing the work. 

5 comments:

Rowdy said...
This comment has been removed by the author.
Rowdy said...

Snatch
2-2-2-1-1-1 (15min time limit)
45-45-45-45-45-65

Partner "Morrison"
In team of three, complete the following for time: (15 min cap)
75-60-45-30-15 reps of:
Wallballs, 20#
Box Jumps, 24"
KB Swings, 1.5pood

Only two partners can be working at a time, all reps for one movement must be completed before moving on to the next.

At the 15 minute time limit, Team Andy, Rowdy, and Steve had completed all of the 45 rep set.
Individual WOD

Individually complete the following for time: (8 min cap)
30-20-10 reps of:
Push-ups
TTB
DU's

At the time limit I was able to complete up to 3 of the DU's on the 20 rep set.

AndyB said...

Snatch
2*45*-2*55*-2*75*-1*95*-1*135*-1*155 ... fail*
You have 15 minutes to complete these lifts.


Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, *20#*/14#
Box Jumps, *24"*/18"
KB Swings, *1.5 pood*/1 pood
Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.
*went w/ Rowdy & Steve. on 3rd round, when timed out*

Rest 4 minutes.

Individually complete the following for time:
30-20-10 reps of:
Push-ups
TTB
DU's
There is a 10 minute cutoff on this WOD.

*time called at 8 minutes ... was moving at snails pace. was on "20" round ... made it thru 10 push ups*

Mrs. G. said...

Snatch
2-2-2-1-1-1
You have 15 minutes to complete these lifts.
33-38-38-43-48-48

Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 10#
Box Jumps, 18"
KB Swings, Kathy: burpees/Lori 1 pood
Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.
worked for 15 minutes, got to our round of 20 reps and finished all but the last 5 reps.

Rest 4 minutes.

Individually complete the following for time:
30-20-10 reps of:
Push-ups
TTB
DU's
finished only the round of 30 reps...in 8 minutes...had to take an extra 20 seconds to finish my last 15 double unders!

Lori Newburn said...

Snatch
2-2-2-1-1-1

33 * 2
35.5 * 2
38 * 2
40.5* 1
43 * 1
45.5 * 1

Partner "Morrison"(Liz)
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 10#
Box Jumps, 18"
KB Swings, 1 pood
Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.
At 15 min cutoff:
50 wall balls
50 box jumps
50 kb swings
40 wall balls
40 box jumps
9 kb swings


Rest 4 minutes.

Individually complete the following for time:
30-20-10 reps of:
Push-ups(24"box)
TTB(leg lifts)
DU's

At 8 min cutoff:

30 pushups
30 leg lifts
60 singles
6 push ups

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved