WOD 8/23/11

For Max Reps:

5 min Row for Calories

4 min Sit UPs

3 min KettleBell Swing (24/16kg)

2 min Squat (bodyweight/75% BW)

1 min Shoulder To Overhead (95/65lbs)

20/15/10/5/10/15/20 Double Unders Unbroken (1 Burpee Penalty for each fault)

11 replies

coachcanadan says:
08/23/2011 at 2:06 PM

Enjoyed today a lot.
For Reps/calories:
Row: 108 calories
Ambat situps: 106
KB swings @ 24kg: 60
Back Squat @ 185#: 17
Shoulder to OH @ 95#: 10
Total: 301 reps.

Then I did a full FLight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders.
Only 4 penalties, and I did it in 24:45. That’s a LOT of double unders!!!! 500 DUs to be exact…

After class I did some deadlifts:
3-3-3-3-3
225-315-325-335-345 (3 rep PR)

Badassocity. Also, I have now experienced my first earthquake. Crazy.

Coach Dan
Reply
coachcanadan says:
08/23/2011 at 2:06 PM

Enjoyed today a lot.
For Reps/calories:
Row: 108 calories
Ambat situps: 106
KB swings @ 24kg: 60
Back Squat @ 185#: 17
Shoulder to OH @ 95#: 10
Total: 301 reps.

Then I did a full FLight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders.
Only 4 penalties, and I did it in 24:45. That’s a LOT of double unders!!!! 500 DUs to be exact…

After class I did some deadlifts:
3-3-3-3-3
225-315-325-335-345 (3 rep PR)

Badassocity. Also, I have now experienced my first earthquake. Crazy.

Coach Dan
Reply
Marina says:
08/23/2011 at 3:43 PM

5 min row: 62 cals
4 min situps: 122
3 min KBS (#16): 76
2 min squat (#95 which is 75% of my bw): 12
1 min push press (#65): 18

DUs: 5 burpees
Reply
- Marina says:
  08/23/2011 at 6:16 PM
  
  Oh and Happy Birthday to “Russel” lol he did 32 burpees for his bday today
  Reply
Aaron says:
08/23/2011 at 4:23 PM

row: 94 cal
SU : 92
kb : 63
squat: 13 @ 185#
Push Press 15@95#
Total 277

DU sets unbroken 1:48
Reply
Head Coach says:
08/23/2011 at 8:27 PM

5 min Row=91 calories
4 min Sit UP=131
3 min KB Swing=82 @ 24kg
2 min Squat= 32 @ 150lbs
1 min Jerk= 18 @ 95lbs
Total= 354
20/15/10/5/10/15/20 Double Unders Unbroken=1:58
Happy Birthday Russel aka Ryan doo doo brown
Reply
gilliebean says:
08/24/2011 at 10:17 AM

I forgot to take a photo of my page in the book… So I’m not sure of a few things…

5 min row: 50 cals (?) might have been 35.
4 min situps: 105
3 min KBS (#8): 75
2 min squat (#60): 33
1 min push press (#30): 23

I did tuck jumps because I showed up without the proper shoes. Won’t do that again. Can’t remember how long it took me. I did five burpees after for the few DUs I tried where I slapped my toes with the rope and it HURT!!

Thanks for your patience with me ‘today’ Coaches Iz and Tammyli!

And thanks always for your concern Steve. 🙂

P.S. 7 weeks preggie!
Reply
cahill says:
08/24/2011 at 4:40 PM

Just realixed you guys got this photo from the main site. way to go Jes and Tammy
Reply
- jes king says:
  08/25/2011 at 9:07 AM
  
  THANKS! Kurt’s hiding in the pic somewhere too! great weekend
  Reply
cahill says:
08/24/2011 at 4:40 PM

Just realixed you guys got this photo from the main site. way to go Jes and Tammy
Reply