warm up
tabata mash up:
russian kb swings @ 24kg
double unders
pvc x 12:
deadlift
hang power clean
push jerk
ohs
workout
30/15 mash up at each station:
30 secs work/15 secs rest for 8 intervals total
(alternate exercises for 4 intervals of each)
score is total reps of each exercise per station
station one
225# deadlift / muscle ups
rest 5 minutes
station two
75# shoulder press / 28" box jumps
rest 5 minutes
station three
135# hang squat cleans / abmat situps
post reps for score
tabata mash up:
russian kb swings @ 24kg
double unders
pvc x 12:
deadlift
hang power clean
push jerk
ohs
workout
30/15 mash up at each station:
30 secs work/15 secs rest for 8 intervals total
(alternate exercises for 4 intervals of each)
score is total reps of each exercise per station
station one
225# deadlift / muscle ups
rest 5 minutes
station two
75# shoulder press / 28" box jumps
rest 5 minutes
station three
135# hang squat cleans / abmat situps
post reps for score
name . bodyweight
ReplyDeletemod
station 1 reps / station 2 / station 3
josh c . 185
modified
39-14 / 44-35 / 11-65
steve c . 205
modified
49-17 / 47-38 / 19-72
guy . 180
modified
30-12 / 45-47 / 18-82
bill . 200
modified
15-11 / 23-30 / 9-58
rowdy . 180
modified
30-28 / 44-55 / 15-73
harry e . 260
modified
32-9 / 51-20 / 48-21
angela . 170
modified
23-8 / 38-43 / 13-42
cav . 165
modified
37-9 / 46-58 / 25-72
luis . 145
modified
30-8 / 46-36 / 27-66
ryan . 200
modified
28-10 / 35-33 / 25-55
one-2 . 170
modified
36-12 / 34-30 / 20-36
sara . 125
modified
63-40 / 32-34 / 36-68
catherine . 145
62-40 / 55-44 / 36-80
jv . 120
modified
40-18 / 51-47 / 28-72
christian . 146
RX
38-23 / 44-58 / 12-64
dr j . 180
RX
54-10 / 39-58 / 30-69
caleb . 160
RX
34-14 / 53-65 / 22-89
russ . 164
RX
40-18 / 51-47 / 28-72
lorena . 128
FRIDAY 090306 WOD rx 48:59
JV only got 6 on the 135 hang squat clean for station 3, but if you guys wanna pretend i got 28 I'm okay with it.
ReplyDelete-JV
Rob.210
ReplyDeletemod muscle ups
42-15/ 57-42 / 22-82