Thruster / Jump Rope

For time:
95 lb Thruster, 10 reps
150 Single-unders
95 lb Thruster, 8 reps
120 Single-unders
95 lb Thruster, 6 reps
90 Single-unders
95 lb Thruster, 4 reps
60 Single-unders
95 lb Thruster, 2 reps
30 Single-unders

Post time

9:36

Shoulder Press

5x3

95/105/115/125/130F


Still a little tired from the cert, but overall happy with my lifts.

Tabata Squat / Fran / MBClean Pushup

We did 3 different workouts at the certification. First we did BTB Tabata Squats. On which I scored a 7. Then we did Fran, I started with the Prescirbed weight, but after the first round they dropped the weight and did Jumping pull-ups to keep up the intensity. I believe 9:51 was my time. On the final day we did 5 Rds 15 MBCleans, 15 Push-ups. I used an 18 pound Ball and my time was 13:14.

Push-up/SDHP/Ring Dips/Pull-up/HSPU

For time:

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (Jumping Negative)
45 pound Weighted Pull-ups, 30 reps (Non-weighted)
25 Handstand Push-ups(Feet on Box)

30:32

Last workout until certification on Sat. My shoulders are killing me.

Cindy / Michael

Three rounds for time of:
Run 800 meters
50 Good Mornings (with 2x10lb DB)
50 Sit-ups

Post time

32:55 Compared to 35:30 According to Google Maps the route I run is actually about 440 meters so I end up running about 240 meters extra at home, so that puts me right around 30:00 if I am actually running 800's.

20080515

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7 Rounds

Not too bad for my first time with unassisted pull-ups, but probably would have done at least 8 or nine in gym as my pull-up bar was an over-sized and uneven tree branch. While more difficult, obiously more functional so I am satisfied.

Joanne

Joanne

400 meter run
30 push ups
30 squats
30 situps
30 slamballs 20#
800 meter run
30 push ups
30 squats
30 sit ups
30 slam balls 20#
400 meter run

Jerimiah 24:08

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time

15:00

First time doing this WOD as Rx'd. Surprised myself, I didn't think I would be able to complete 45 Pull-ups, but 1-2 at a time I did it. I am already getting sore.

Diane

"Diane"

21-15-9 reps of:
225 pound Deadlift(185lb. )
Handstand push-ups (Modified HSPU)

Post time

9:00

FGB from Navy Seals

3 Rounds of 1 minute each exercise:
Deadlifts 135#
Kb Swings 50#
Knees to Elbows
Box Jumps 20"
Row for calories
Rest 1 minute


Total 187

Burpees

For time:
50 Burpees

Jump one foot above reach each rep.

Post time

8:39

Thruster/Pull-up

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups (Jumping Ring Pull-ups)

Post rounds

4