W.O.D. Tuesday 3-26-2013
River Ruckus Practice
Individual WOD
6 Min AMRAP
800 Meter Run / OH Squats
115/75 Rx,
Master 75
Scaled 95/55
Partner WOD
(one working at a time -continuously running clock)
1 min Deadlift 225/155, 185/115
1 min Squat
1 min Box Jumps 24/20
Comments: 8
2:19 left after the run, 9 OH squats at 35lbs
17 dead lifts at 95lbs
29 push ups
35 air squats
12 box jumps at 20in
For a total of 93
Today I did 119 at 115lbs, but step ups instead of jumps. Push ups jumped to 40. Squats 43.
Individuals:
Teresia 6:19-run out of time OH
Jennifer 5 OH
Team WOD Teresia and Jennifer 144 Total
Jennifer
18 deadlifts @ 100lbs
11 pushups
31 squats
15 box jumps
Teresia
21 deadlifts @ 100lbs
14 pushups
28 squats
6 box jumps
23 Oh Squats
86 Reps Second WOD
20 OHS
120 reps on 2nd wod with 115 lbs on the dead lift
8 OH Squats
115 reps on 2nd WOD with 115# dead lift.
35 oh, 107 wod
Teresa: 1/2 mile @ 4:15 with 13 OH squats @ 53 lb./ 32 deadlifts @ 115, 17 push ups with band(correct boy form), 27 air squats, 7 box jumps @ 20in, for a total of 83 reps.
Sterling: 1/2 mile @ 4;00 with 12 OH squats@45lbs/ 18 deadlifts @ 114, 30 push ups, 40 squats, 16 box jumps @20 in, total-104 reps
Mike: 1/2 mile @ 2;50 with 25 OH squats @ 75lbs/ 11 deadlifts @ 185, 36 push ups, 53 squats, 19 box jumps @ 24 in, total-119
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