Saturday 09/07/13

Back Squat
2 x 5, 1 x 5+


For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Slapping/Clapping Push-ups
40 KB Swings, 1.5 pd/1 pd
20 OH Lunges, 45#/25#

Compare to 09/19/12.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.


Father and son get some air!

5 comments:

AndyB said...

Back Squat
2 x 5, 1 x 5+ *225 x 10*

For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Slapping/*Clapping Push-ups*
40 KB Swings, *1.5 pd*/1 pd
20 OH Lunges, *45#* /25#

12:30

Tyler Holm said...

Back Squat
2 x 5, 1 x 5+
315x5
315x5
315x2

For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Slapping/Clapping Push-ups
40 KB Swings, 1.5 pd/1 pd
20 OH Lunges, 45#/25#

9:33
Hit a wall at the push-ups. Good WOD 

Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.

35x9
35x8
35x8

Mike S said...

"Back Squat"
2x5, 1x5+
250# x 5
250# x 5
250# x 3

250# "PR"

For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 DUs - still a challenge to string multiples in a row.
20 Clapping PUs
40 KB Swings 16Kg
20 OH Lunges 45#

16:05 ( I didn't call "time" loud enough at 16:01.) :o)

Mrs. G. said...

back squat 2x5, 1x5 +
warm 33-5, 65-5
work 78-5-5-10

for time:
20 burpees
40 sit ups
20 pull ups purple
40 dus
20 push ups floor
40 kb swings 1 pd
20 oh lunges 24#

15:13

Diana said...

Back Squat 2 x 5, 1 x 7 (115#)

For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 Double-unders
20 Slapping/Clapping Push-ups
40 KB Swings
20 OH Lunges 25#

Time: 13:47

 
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