WOD 080925

Modified "Bear"
21,15,9 reps
60% body weight (135lbs)
Deadlift
Hang Power Clean
Front Squats
Push press

Time: 18:45

also: 5k row 19:41

WOD 080924

For time: 20:51
5 rounds of
400M run
20-18-inch box jumps
20-40 lbs Thrusters (with dumbbells...20 lbs per hand)

WOD 080922

3 rounds
400m run
2min rest
500m row
2min rest

run: 1:26
row: 1:31.8

run: 1:37
row: 1:44.8

run: 1:36.4
row: 1:37.8

WOD 080921

Snatch
warmup,
95 x2
135 x1
145 x1
160 x1
165 x1

WOD 080920

For time: 30:50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD 080919

5k:
did not time it, but i would say it was about 20min.

WOD 080918

Grace: 3:44
new PR, new TitanFit Record

WOD 080917

FRAN: 6:20

PR

Back to work!

I have been busy moving in, and getting stuff in order for my new apartment so i have not be able to make it to the gym! I know no excuse, but i am ready to get back in the swing of things:

1.5 mile run
then 5 rounds:
100 m sprint
5 burpees
walk back to the start of sprint

I will be at the gym tomorrow!

-DJ

Fight Gone Bad

WOD 080904

Deadlift: 90% max 3 sets of 2
warm-up + 135lbs
MetCon: Annie
50-40-30-20-10
Double-unders | Sit-ups
Time: 9:41

WOD 080830

Team-up!
4 person team complete the following for time:
400M run (teammate A)
500M row (teammate B)
100 - push-ups (might as well get them out of the way)
100- sit-ups
400M run (teammate C)
500M row (teammate D)
100 - box jumps
100 - SDHP (M53/F20 - use KBs)
400M run (teammate B)
500M row (teammate C)
100 - push presses
100 - KB swings
400M run (teammate D)
500M row (teammate A)
100 - lung steps
200 - Air squats