Monday, February 7, 2011

Tuesday's WOD

7 rounds for time of:
3 Front squats (185#/130#)
7 L-pull-ups

Games Competitors:

“400 for Fun”
For time:

400m run w/ 20#/14# med ball

20 Pull-ups
20 Box jumps
20 Push-ups
20 Sit-ups
20 Good-mornings (45# bar/30# bar)
20 Push press (45# bar/30# Bar)
20 KB swings (1.5 pood/1 pood)
20 DUs
20 SDHP 45#
20 Wallballs (20#/14#)

Run 200m forward
Run 200m backward

20 Pull-ups
20 Box jumps
20 Push-ups
20 Sit-ups
20 Good-mornings (45#/35#)
20 Push press (45#/35#)
20 KB swings (1.5 pood/1 pood)
20 DUs
20 SDHP 45#
20 Wallballs (20#/14#)

400m run w/ 20#/14# medball

3 comments:

Sean said...

24:25

Tabata ring dips (5) and skin the cats (3)

Jose said...

400 for fun...time:....33:14

centurion_crossfit forthood said...

35:59 - did GHD sit-ups