101517

Front Squat 5 x 5 @ 75% – 195#

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101417

Team WOD – 3 Person Teams

One member completes the following 3 minutes of exercise while the other two rest.  Complete 3 total rounds per person for a total time of 27 minutes.  The goal is obtain max calories on the assault bike.

  • Minute 1:  10 Back Squats (135/95)
  • Minute 2:  15 Pullups
  • Minute 3:  Assault Bike – Max Cals

Teamed w/ Linda and Carol for a team score of 345.

My contribution – 10/15/24, 10/15/12 (bike monitor issues), 10/15/19

101317

Diane

  • 21/15/9
  • 225# Deadlift
  • Handstand Pushups

Time = 9:06

101217

For Rounds:

  • 125M Row
  • With the remaining minute, do burpees
  • Rest 1:00 and repeat

14/12/12/12/12/0 (rower issues)/12/10/8/8 = 10 Rounds

101117

Push Jerk – 5 x 2:  135/155/175/185/195

Baseline

  • 500M Row
  • 40 Squats
  • 30 Situps
  • 20 Pushups
  • 10 Pullups

Time = 4:27

101017

Squat Cleans – 1RM up to 220# (PR)

Da Savage

  • 20 Burpees over the Bar
  • 20 Hang Power Cleans using 50% of 1RM (110#)
  • 20 Burpees over the Bar

Time = 3:31

100917

Deadlift 4 x 5 @ 80% of 1RM – 300# / 300# / 300# / 300#

25 TTB – each time you break, run 200M – 2:32