080623
WOD:
DB Derby IV
5 Rounds for time:
- Distance:
db bear crawl* for 20m
- For 20 reps:
db thrusters
db clean and jerk
full situps
Post loads and time.
*bear crawl - Start on push up position above db’s. Take one db swing to forward position while maintaining balance and strict plank position above stationary db. Shift weight to forward db while dragging your body forward without the assistance of your legs. Knees must remain straight through out the exercise.
The 20m/60 ft. must be covered. Once you have completed the distance, carry db’s back to starting position and continue with exercises.
HAVE FUN!
080602
WOD:
Four rounds of 25 for the following exercises:
Wall Ball @ 20#
Sit-ups @ 20# mb (*ball must travel above head to between feet)
DB thrusters @ 35#
For time.
Rajeev:
3 Rounds @ 33:10
wb: 20#
su: 12#
db: 25#
Jean:
4 Rounds @ 32:26
wb: 12#
su: 10#
db: 15#
Great job, now you have to start tweaking the technique(s) for safety, efficiency and increased power output.
080414
WOD I:
21-15-9
Box jumps
ring push-ups
SDHP
mb cleans
For time.
Jean:
21:00
bb: 45#
mb: 20#
box: 16″
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WOD II:
21/15, 15/9, 9/3
db thrusters 21, 15, 9
wall ball 15, 9, 3
luggage carry 100m
For time.
Hank:
32:25
db: 20#
mb: 20#
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WOD III:
21-15-9
kb swings
wall ball
kb goblet squat
For time.
Rajeev:
18:27
kb: 20kg / american swings
mb: 20#
gs: 20kg / squats on mb
