WOD 240913

I love doing squats. I just love it !

Strength :

Back squats 3 x 5 (100lbs)

Metcon :

10 push press (117/75) (35)

10 kb swing (2p/1.5p) (8kg)

Okay I don't know what p means -_-

10 box jump (24/20) (20)

10 toes to bar

AMRAP 15 mins

5R + 10 + 10 + 4

WOD 190913

Strength :

Shoulder Press 3x5 

Metcon :

ANGIE

100 pull-ups (green + blue band, gotta change to green + red)

100 push-ups

100 sit-sups

100 squats 

Time cap : 18 minutes

The coach broke it down to 7 reps each round. I did 14 rounds + 8 pull ups + 5 push ups. Yeah, wrong calculation -_-'

WOD 170913

Strength:

Power Cleans 5x5 (35)

Metcon:

100 burpees for time w/ 6” target – 10 min cutoff

Time: 9:41

WOD 140913

Nancy

400m run

15OHS (65/95) (25)

I don't remember my time but it was between 17 to 18 mins, roughly.

WOD 120913

Strength:

Deadlift 3 RM

(105lbs)

Metcon:

3 rounds

Plate RX is 35/45 (15lbs)

10 plate facing burpees

20 push-ups with feet on plate

30 lunges with plate, bear hug

40 squats with plate, bear hug

18mins cut-off

Time : 17:14

WOD 100913

Strength:

Back Squat

5-5-3-3-1-1 

(65/70/75/85/90/95)

Metcon :

15-12-9

Muscle snatch (35 lbs)

Pull up (Green band)

2R + 9 + 7

I was the only one who did not finish the WOD. Must change band the next WOD with high reps of pull-ups. 

It's all Miley's fault ! *Just for laughs*

Check out Doyoueven.com and Flex Comics on FB !

WOD 040913 & 050913

Both of the classes were craycray !

WOD 040913

Strength:

Deadlift 3 x 5 (75lbs)

Metcon:

Wallball(10)/Burpee Ladder for minutes

9R

WOD 050913

Strength:

Pullups 3 x F 

Green + Red 20x

Green 6/8x

Metcon:

Complete 2 rounds of

300 single unders

50 thrusters (25)

25 toes to bar

1R +300 + 50 + 3

One day, not so soon, I will able to do this!