Thursday, February 10, 2011

Friday's WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push presses (115# / 80#)
10 KB Swings (1.5 pood / 1 pood)
10 Box jumps (24" /20")

Games Competitors:

MEBB(U):

Use and 85#/60#
Do shoulder presses until you reach muscle failure

rest for 2 minutes

do push presses until you reach muscle failure

rest 2 minutes

do push jerks until you reach muscle failure

track total number of completed reps for each exercise

METCON:

For time:
45#/30# Dumbbell squat snatch, left arm, 21 reps
45#/30# Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45#/30# Dumbbell squat snatch, left arm, 15 reps
45#/30# Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45#/30# Dumbbell squat snatch, left arm, 9 reps
45#/30# Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

4 comments:

Sean said...

MC:
12:30
Shoulder Destroyer Thingy:
16 / 16 / 16
@ 95 lbs

centurion_crossfit forthood said...

Press = 16
Push press = 21
Push jerk = 25

METCON: 24:41

andrew said...

Mc:
11:30
Shoulders
14
18
18

Jose said...

Shoulder Press-20
Push Press-35
Push Jerk-40

MC-22:40