5min amrap at each station.
1 minute rest between stations.
post total rounds performed for score.
STATION 1:
225# deadlift, 5 reps
clapping push ups, 5 reps
STATION 2:
135# squat clean, 5 reps
ring dips, 5 reps
STATION 3:
135# sumo deadlift high pull, 5 reps
double unders, 5 reps
STATION 4:
2 pood (70#) russian kb swing, 5 reps
burpee box jumps, 5 reps
STATION 5:
95# thrusters, 5 reps
commando/cliff hanger pull ups, 5 reps
compare to 22AUG08
then read this post
1 minute rest between stations.
post total rounds performed for score.
STATION 1:
225# deadlift, 5 reps
clapping push ups, 5 reps
STATION 2:
135# squat clean, 5 reps
ring dips, 5 reps
STATION 3:
135# sumo deadlift high pull, 5 reps
double unders, 5 reps
STATION 4:
2 pood (70#) russian kb swing, 5 reps
burpee box jumps, 5 reps
STATION 5:
95# thrusters, 5 reps
commando/cliff hanger pull ups, 5 reps
compare to 22AUG08
then read this post
ryan w.
ReplyDeletelooks like i missed a good one...i'm doing some training with 1st place sports for the gate river run....today i ran 6 miles (the longest i ever ran) @ a 8:56 pace...i was running @ a 8:30, but the acosta and the main street bridge slowed me down....i didnt think they would be that hard going up....super stoked about running 6m without stopping....
Rx. 27 rounds.
ReplyDeletecaleb.rx.30 rounds
ReplyDeletefelt like a heavy,cold, and long FGB
couldnt have done this one alone thanks to everyone who showed up and put out...great wod
"Worse Than Fay" is one of the cfjax wods i've been wanting to do for sometime now. away from the proper equipment for today so i did the following instead:
ReplyDelete"Kickstand" from the archives (jan.2, 08)
100 burplifts for time @ 135
173bw. rx. 12:49
sold myself a little short on this and should have pushed harder. it was over before i knew it. i hate that feeling
21 Rnds- but I did it Rx'd...
ReplyDeleteWill take care of this later. This morning I did ohs 8x3. Every three reps went up 10 kg. started at 30kg went to 80kg. then worked on mu's for about an hour.
ReplyDeletestay warm!
Angie from Wisconsin F37/150lb
ReplyDeleteI actually feared this workout today. My 1 minute rest was actually spent setting up for the next station so it wasn't a total rest.
1. 155# DL and Ring push ups (wrist cannot handle clapping style) 7 rounds
2. 95#, red band asst Ring Dips (I can only do a limited # unassisted) - 4 Rounds
3. 75# 6 rounds
4. 45# KB, 4 rounds
5. 65# Thruster, commando pull ups jump off tip of toes - 4 Rounds
Total: 25 Rounds...Kicked my butt