WODLOG

SWOD: Hang Snatch Work: Hit sets of 3 for speed: 95-115-135-145-Last set go for max reps without breaking form 155x9 (Hand grip gave out.)

WOD: CF Games 2009 Final Chipper:

• 15 155lb Squat Clean
• 30 T2B
• 30 Games Standard BJ 24”
• 15 Muscle Ups
• 30 PP
• 30 Double Unders
• 15 Thrusters
• 30 Burpees
• 300Ft OH walking Lunges 45#

WOD: 45 min Incline walk then heavy weighted sit ups

WOD: Cindy: 25+5

WOD: Elizabeth: 21-15-9 135 Clean & Ring Dips: 3:21 

I should have gone UB and sub 3.

WOD: Karen: 5:20 113 of them went Unbroken!

• BS: 135x20-185x10-225x10-255x10
• SP:5-5-5-5-5-5:95-115-115-120-120-95
• L-Raises 3x15
• Weighted Sit Up 4x25

• SWOD: 3-3-3-3-3 Thrusters 135-155-165-185-205
• WOD: Coe 10 Rds 10 95# Thrusters & 10 Ring Push Ups

• WOD: 20 min AMRAP: 5 HSPU-10 T2R-15 Medball Clean: 11+7

• 8 Rds: 15 KBS-15 PC 95#-15 Box Jumps

• SWOD: FS 2-2-2-2-2-2 185-205-225-245-265-285-305
• WOD: Gator: 8 Rds: 5x185 FS & 26 Ring Push Ups: 14:27 
• The push ups got rough.

Team WOD & O-lift

O-lift

SWOD: PJ: 5-5-3-3-3-1: 155-185-205-225-245-265

WOD: 24-21-18-15-12-9-6-3 Games Standard BJ & Burpees

SWOD: Weighted Push Ups: 5-4-3-2-1-1-2-3-4-5

WOD: 3 individually timed rounds: 500m Row-40 Squats-30 Sit Ups-20 Push Ups-10 PU

WOD: With Partner 30 min AMRAP w/ 3 min intervals one partner working at a time.

• 20 Pull Ups
• 30 Push Ups
• 40 Sit Ups
• 50 Squats

Completed with David Page: 10 Rds +90 Reps

3 mile run

WOD: 3 Rds of:

• 10 R DB PP 45#
• 10 L DB PP 45# (Holding Right arm up)
• 50 Double Unders
• 10 L DB PP
• 10 R DB PP (Holding Left arm up)
• 25 ABSU
• 8:17

WOD: 5 3min AMRAPS of: 2 MU-8 Burpees-10 2pd KBS w/1min rest btwn rds. 12 total rds.

• WOD: 7 Rds: 5 HSPU-10 DL 205#-10 C2B Pull Ups-20 DU: 16:11

• WOD: 8 C&J-40 Doubles 185#- 6 C&J-30 Doubles-4 C&J-20 Doubles- 2 C&J- 10 Doubles: 4:08 tripped up the double twice, with rest sub 3:45