Sep 252008
Build your own WOD
3 rounds for time of:
Run or Row ___ meters
__ reps of ________ (weighted movement-specify weight)
__ reps of ________ (gymnastics, or bodyweight only, movement)
Post WOD, weight, time and thoughts to comments.
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[singlepic id="1083" w="180" h="120" mode="" float="left" ]
300M row
20 #45 push press
20 ab-mat sit ups
10:32
Next time I will do 400M and 25/30 of each.
400m run
30 Deadlift(135lb)
15 Pull Ups
14:30
400m run
25 KBS (25lb)
25 GHD Situps-Full Range
14:41
It was kinda fun to play Matt & Pam for a day.
Run 800m
5 PP (135lbs)
20 AbMat Situps
15:24
3 rounds
Run 400 meters
20 Bench Press, 155lb
20 Pull-ups
21:52
3 rounds
row 350 meters
15 deadlift, 67 lbs
15 dips
9:05
Tami
3 rounds
run 400 meters
30 25 lb kbs
30 sit-ups
14:41
Mike
3 rounds
run 400 meters
20 85 lb bench press
30 ghd sit-ups
15:18
Y’all didn’t embrace the opportunity to do burpees??? They were awesome.
1. 400m run (run=swatted bug slowly trying to slither away with crushed legs)
2. 20/25# dumbell bench press
3. 12 burpees
Time: no idea – something like 17mins…