8/4/15

For time:

10,9,8...,1

Burpees

Air squats

Time: 3:24.3

I shaved 23.5 secs off my time from last week. I was UB last week and today. Must've been a combo of more efficient and had a time to shoot for today.

1/24/15

12 min AMRAP

10 push up

20 air squat

30 DUs

R: 8+10+20+20

Only 1 set DUs ub

9/1/14

Labor Day WOD

Hotshots 19 ~ In Memory of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

 

Warm-up (8 min cap)

- Foam Roll Calves and IT Band - 1 minute per leg

- Ankle Dorsiflexion Stretch - 30 sec per ankle

- Ankle Taps / Bounding / Butt Kicks

- SuperFront Rack and Banded Lat Stretch - 30s per side

- Oly Wall Squat - 30 sec hold + 15 Air Squat

- 400m Jog

 

Skill - All Levels (8 min cap)

Power Clean Complex (moderate load)

2 sets: Clean Grip Deadlift x 2 + Hang Power Clean x 2 + Power Clean x 2 / rest 90s

Wod - 14:00 cap

3 rounds

Air Squat x 30

Power Clean x 19 (95/65) Level 3 (135/85)

Strict Pull-up x 7

400m Run

Time: 14:58

Had 200m left at the cap

All air squat ub

Cleans were 10,5,4 then 6,5,4,4 

Pull ups 3,3,1 twice then 2,2,2,1

Runs = hot

CP battery limiter

12/8/13 road wod 15

100 jumping jacks,

75 air squats,

50 push ups,

25 burpees

Time: 7:17

Jj and squat UB. Push ups 20,10,4x5. Burpees UB

6-15-13

This wod was done at a hotel.

A. 20" Box BB Step-up - 4 x 8 each leg; rest 30sec b/t legs; 2min b/t sets

135x2, 155x2

B. KB 2arm Push-Press - 4 x 8; rest 90sec b/t sets (build to heaviest possible)

I used DB cuz no kb: 60, 70x3

+

5min AMRAP; rest 3min

5 HSPU

10 Bench Dips

15 Push-ups

R: 3+1 hspu

+

Row - 5min for max cals; rest 3min

1584m, avg 300 watts, didn't have cals

+

5min AMRAP; rest 3min

5 Front Squats @ 95

10 Wall Ball 16#

15 Air Squats

R: 3+5+10+14