Friday, September 27th 2013
10:00am
WOD

Parter WOD. This one was fun, worked out with one of my buddies who used be a long distance runner so trying to keep up was a challenge
Dibby it up anyway you want, but only 1 person can be working at a time.

4 rounds
Row 1000m
300m Farmers carry with 2pood kettlebells. ( 73.5lbs)
50 Slamballs. 30lbs ( Clean Squat to overhead, then slam the ball on the ground.)

34:18.

My friend does crossfit and is currently doing a Paleo diet Challenge

I don't like paleo personally, but it's just super strict eating. Which isn't very uncommon for a lot of fitness related/sport athletes.

Try
1-2-3-4-5-6-7-8-9-10
115lbs thrusters
Burpees
T2B
10 min cap

Let me know what you get

That sounds fun / horrible. I'l run it by Kevin in about 10 minutes when we go workout =D

edit: try this
5 rounds
10 115lbs thrusters
20 pullups
400m run.



This post was edited by BoneYard on Sep 29 2013 03:09pm

Saturday, September 28th 2013
10:00am

A)Power snatch, started at 95, and moved up to 135 and then dropped it to 125 for the last 2 rounds.

B)Closegrip bench used 155, 165, 175, 165, 155.
15 t2b's every round.

C)Just regular ring dibs, but a 2 second decent, then 2 second pause at the top. 8 each round.
20 ghd's all 3 rounds.

D) We used a rower not airdyne. This legit almost made me puke. Completely jello legged after haha.
30 calories the first minute, then 18 and then 16. Huuuuuuge difference.

Sunday, September 29th 2013
3:30pm

A)5 rounds. Used 185 for the first 2 and had to drop it to 165, ended up being a little heavy for that many reps for me.

B)6 rounds + 1 clean. Used 145.

C) Used 1.5pood instead, got 3 rounds + row and 1 kb swing.

Not the most fun workout ever.

Note to self: IMPROVE YOUR FUCKING DOUBLE UNDERS.

This post was edited by BoneYard on Sep 29 2013 05:23pm

Frantastic. No thanks!
Check out compwod.com
They're putting on a mock "open" right now. We're doing it in our box to prep, as well as try and qualify for their "best of the best" comp in November.
First WOD is 11min cap Amrap of 7 thrusters at 95, then 7 thrusters at 135, with an emom of escalating burpees over bar.

That looks fucking gnarly. A thruster/thruster amrap.

Monday, September 30th 2013
10:00am



A) Started with just the bar. Worked my way up to 125. High hang snatch is fucking hard.
B)Worked up to 135. 65/95/115/135
C)Used 315 as my max. Back was a bit stiff.
235x5
265x3
295x4( This was suppose to be 1 rep but it felt easy.)
225x8
225x8
225x8.
D)Don't remember the time but i bombed this. Couldn't skip for my life today.

looks like Kevin shares your motivation to improve DU's hahahahahah