Tuesday, February 15, 2011

Wednesday's WOD

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

Games Competitors:

METCON:
For Time:
40 GHD Sit Ups
40 Deadlifts (185# 125# )
100m run (sled 90# / 55# or sandbag 50# / 35#)
30 GHD
30 DL
100m Run(sled/sandbag)
20 GHD
20 DL
100m run(sled/sandbag)
10 GHD
10 DL
100 m run(sled/sandbag)

* Alternate between pulling the sled or carrying the sandbag

CF E:
Run - all out efforts - 90 seconds on, 90 seconds off x 6

5 comments:

Jose said...

METCON:

26:29 an ass whooping of a wod.

Julio said...

18:13- subbed the 100m run with DUs. Did not have a sandbag at home. Deadlifts killed my back!

Nick said...

19:55 Didn't even break a sweat. (if you believe that i've got ocean front property in Wyoming!)

centurion_crossfit forthood said...

METCON: 22:45

I think I saw a single bead of sweat on Nick!

Tad said...

16:17 @225# Good times with this one!