Category — WoDs

“Randy”

75 pound Power snatch, 75 reps for time.

Post time to comments.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

“Arnie”

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

“Fran”

Three rounds, 21-15 and 9 reps, for time of:
95 pound Thruster
Pull-ups

Athlete / Modifications
—————————-
SM 8:54 / 75lb Push Press, Blueband Pull-ups
KO 10:18 / 75lb Thruster, Blueband Pull-ups
MS 7:00 / 45lb Thruster, Dip bar body row w/ feet on box. Added rounds 6-3 reps with 75lb Thruster to finish at 9:33
KD 9:33 / 45lb Thruster, Rack pulls
KP 6:40 / 15lb Thruster, TRX pulls
DP 4:29 / 45lb Thruster, Ring pulls
CM 4:33 / 15lb Thruster, Rack pulls
BL 5:10 / 5lb db thruster, Ring pulls
VO 7:45 / 5lb db thruster, Trx pulls
JD 10:01 / 65lb Thruster, Blueband->Greenband pull-ups

Back Squat 5-5-5-5-5 reps

Athlete
———
MP 65-95-115
CM 45-55-65
CC 45-55-65
JMJ 115-135-165-185-205
AW 115-135-165-185-165
JR 115-135-165-135-165
KL 65-95-115-135-145
DS 65-95-115-135-145
AJ 95-135-165-185-205
SL 65-65-75-75-75
BK 45-45-45-45-45
JB 95-135-165-185-205
Ewok 65-75-95-95-95
NG 45-65-95-95-95
JS 45-65-95-115-115
RC 45-65-95-115-115
EJ 95-115-135-165-185
BB 45-65-75-75-75
CJ 45-65-75-75-75

Rest day

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Athlete / Modifications
—————————-
SM 9:55 / ring dips, rack pulls, push-ups
CM 7:55
AJ 11:19
KO 11:26
AS 11:49
BS 10:01 (3:11, 7:35)

Four rounds for time of:
Run 400 meters
50 Squats

Athlete Time / Modification
———————————-
PC 12:00
JG 16:00
BS 10:11
MW 14:44
AW 17:04
AS 18:14
JR 22:00
PM 21:02
GM 18:30
BL 18:15 / 3rds 200m, 25 squats
VO 13:43 / 3rds, 25 squats
MG 15:40 / 3rds
AJ 14:46
LC 18:24
KL 18:30
DS 16:26
KD 18:44