WOD 29JUL10
Posted by Admin on July 28th, 2010 filed in WODWOD:
For Time
20 KB Swings (M: 55# W: 35#)
10 OVHD Squats (M: 155# W: 100#)
30 KB Swings
15 OVHD Squats (M: 135# W: 85#)
40 KB Swings
20 OVHD Squats (M: 95# W: 65#)
*Load the barbell with 25/10/10 to begin with and remove 1 10 each round
Endurance:
10 x 20 Yard Shuttle (5 Left 5 Right)
20 Yard Shuttle: Place 3 cones 5 yards apart. Start from the middle cone and sprint left, sprint all the way back to the far right cone, then sprint back through the middle.
Inspiration: “If you don’t think every day is a good day, just try missing one.” ~Cavett Robert
July 28th, 2010 at 20:48
For 155#, you’ll have to start with 25/10/10/10. And for the last round you’ll have to remove two 10′s.
July 29th, 2010 at 03:11
CrossFit Neptune Sigonella
Strength work:
3-3-3 Shoulder Press
BM2 Hill 95, 115, 135
YNC 110, 120, 130
Today’s WOD was misread and beefed up to the following:
For Time
20 KB Swings (M: 55# W: 35#)
15 OVHD Squats (M: 155# W: 95#)
30 KB Swings
20 OVHD Squats (M: 135# W: 85#)
40 KB Swings
30 OVHD Squats (M: 95# W: 65#)
ITC Peters 10:53 (35 KB/65, 55, 45 OVHD)
EODCM Yockey 6:51 (35 KB/65 Back Squats)
PS1 Huber 9:49 (35 KB/45 OVHD)
BM2 Ubiles 11:20 (35 KB/45 OVHD)
Devin 10:04 (16 KB/30 OVHD)
YNC 14:03 (Rx’d)
BM2 Hill completed the “Helen on Roids” WOD from the 2010 CrossFit Games:
For Time
1200M Run
63 KB Swings (M: 55, F: 35)
36 Pull-ups
800M Run
42 KB Swings
24 Pull-ups
400M Run
21 KB Swings
12 Pull-ups
BM2 Hill 23:40 (Rx’d)
July 30th, 2010 at 13:52
812 (Rx’d) Had to change out my own weights, but it was a welcome break!