121217

Texas Squats – Week 4

  • Using 75% of your 1RM FS, complete 4 sets of
  • 3 Front Squats
  • 6 Back Squats

Load = 200#

Also, today is International Rob 12 Day.

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121117

12 Days of Christmas

  • 1 Burpee
  • 2 Push Press
  • 3 Front Squats
  • 4 Hang Cleans
  • 5 Deadlifts
  • 6 Box Jumps (24″)
  • 7 Pull-ups
  • 8 Push-ups
  • 9 Sit-ups
  • 10 Air Squats
  • 11 KB Swings (53#)
  • 500M Row

The WOD is 1 Burpee, 2 PP/1 Burpee, 3 FS/2 PP/1 Burpee, 4 HC/3 FS/2 PP/1 Burpee, etc.

Time = 18:11

120617

Backwards Jackie – 5:00 Rest – Jackie

  • 30 Pull-ups
  • 50 Thrusters (45#)
  • 1000M Row
  • 5:00 Rest
  • 1000M Row
  • 50 Thrusters
  • 30 Pull-ups

6:50/5:00/9:46 = 21:36

120417

Texas Squats – Week 4 – 3 FS & 6 BS @ 75% of FS 1RM – completed @ 200#

Max Rep Pull-ups = 31

120217

Split Jerk up to 205#

2K Row in 7:38

120117

The Chief – 5 Rounds:

  • 3:00 Minutes, Max Effort of
  • 3 Power Cleans (135#)
  • 6 Push-ups
  • 9 Squats
  • 1:00 Rest

5+9/5/5/4+9/4+3 for a total of 23 rounds & 12 reps

Terrible idea after Texas Squats yesterday.

113017

Texas Squats – Week 3, Day 2 – Use 70% of 1RM FS to complete 4 FS & 8 BS – 185#

Annie

  • 50 Double Unders
  • 50 Situps
  • 40 Double Unders
  • 40 Situps
  • 30 Double Unders
  • 30 Situps
  • 20 Double Unders
  • 20 Situps
  • 10 Double Unders
  • 10 Situps

Time = 7:06