8/29

The WOD: Complete for time

30 cal row or run
5 DB push press (50% BW)
25 cal row or run
10 DB push press (50% BW)
20 cal row or run
15 DB push press (50% BW)
15 cal row or run
20 DB push press (50% BW)
10 cal row or run
25 DB push press (50% BW)
5 cal row or run
30 DB push press (50% BW)

Time:16:43

Main Page Again

Main Page WOD AMRAP

20 min

5 reps Thruster 95#

7 reps Hang Cleans 95#

10 reps Sumo Dead Lift 95#

Rounds complete 7 + 5 thruster, 1 clean

Cindy 8/24

WOD AMRAP 20 min

5 Pull-ups

10 Push-ups

15 squats

rounds completed 23+ 4 pul-ups

Lunge's 8/23

WOD 5 Rounds at the hottest part of the day 117 degrees

50 ft Overhead walking lunge 45# barbell.

21 reps burpees

Time 12:53

Murph 8/20

Complete with body armor.

1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

Time 1 hour 2 minutes 14 seconds

5 KM 8/19

WOD

Run 5000 Meters

Time 25:49 @ 110 degrees

Tribute WOD 8/18

Oakland PD Tribute Work out

Complete the following twice for time:

• 20 pull-ups
• 20 push-ups
• 20 Abmat sit-ups
• 20 squats
• Run 400m with 20# medball
• 20 burpees
• 20 box jumps (20")
• 20 walking lunge steps
• 20 push press (75#/55#)
• Run 400m with 20# medball

Time 24:46 new PR old time 29:47

8/16

The WOD:

4 Rounds

25 Double unders

25 Push-ups

25 Squats

25 Knees to elbows

Time 13:30

Fight gone horable 8/15

WOD same as fight gone bad one min at each station clock dose not stop one min rest between rounds every rep,step,and flip counts as one point.
3 rounds
Tire flip 260# tire
Walking lunge
Dumb bell swing 50#
Burpees
Dumb bell push press 25# each arm
Score 351

running 8/12 rowing 8/14

8/12 WOD: Pulled from Main page
4 Rounds
Run 800 M
rest as needed between rounds
1. 3:22
2 3:53 (forgot to hit the stop button)
3. 3:33
4. 3:42

8/14 WOD
115# Thrusters Row meters
10 rep row100
9 rep row 200
8 rep row 300
7 rep row 400
6 rep row 500p
5 rep roe 600
4 rep row 700
3 rep row 800
2 rep row 900
1 rep row 1000
Time : 34:59

FUN Day (not) 8/11

The WOD

4 rounds

25 Thrusters 65#

25 Box Jumps 24in

50 Hand 2 Hand Kettle bell swings 12 KG

Time 25:35

Deads

The WOD

10 Rounds for time

15 reps Deadlift (135#)

15 Push-ups

Time 11:27

calculations curtsy of Catalyst Athletics

Height 177.8 cm 70 in Bodyweight 92.99 kg 205 lb

Movements Deadlift Reps - 15 Travel, Body - 0.39 meters Work, Body - 3970.83 joules Travel, Weight - 0.6 meters Work, Weight - 5404.32 joules Total Work - 9375.15 joules Push-up Reps - 15 Travel, Body - 0.37 meters Work, Body - 4991.38 joules Total Work - 4991.38 joules

Duration 11:27 687 seconds

Work Performed 14366.53 joules 1464.96 kg-m 10596.75 ft-lbs Power Output 20.91 watts 0.03 horsepower 15.42 ft-lbs/sec

Heat Exhaustion

5 rounds

10 Over head squats 95#

15 Ring dips

20 Wall Ball 20 # @ 10 ft

25 Double under

Time 24:50

Back to Training

Getting back in to training

Thursday

WOD

3 rounds

Run 400 M

21 Dumb bell swings 55#

12 Pull-ups

Time 11:16

Friday

WOD

3 rounds

Row 500 M

21 Burpees

Run 400 M

Time 19:13