Karen, 100 Pull Ups

WOD 1
Karen
TIME 4:58

WOD 2
100 Pull Ups
TIME 4:44

Bear Complex

WOD 1
30 Bear Complex (185)
TIME 13:30

WOD 2
3 Rounds For Time
Row 500 M
Run 400 M
TIME 12:00

PHSPU/ MU WOD

STR
Push Press

WOD 1
9-6-3
Parallette HSPU
Burpees
Muscle Ups
Burpees
TIME 12:31

WOD 2
4 Rounds for Time
15 Chest 2 Bar Pull Ups
60 Yards Sled Push (350)
TIME 11:42

"Jackie"

STR
Front Squat

WOD 1
10 Minutes
EMOTM
6 Front Rack Lunges (185)

WOD 2
Jackie
TIME 6:49
*Hadn't done this wod since 2010. My old PR was 8:55, needless to say, I am very happy with my results.

Power Clean/ Sprint, EMOTM (Thrusters/ Burpees)

WOD 1
EMOTM
15 Minutes
1-5 Minutes 3 Thrusters (155)
6-10 Minutes 3 Thrusters (165)
11-15 Minutes 3 Thrusters (175)
*The next time I do this I will go heavier. Probably 165, 175, 180-185.

WOD 2
Muscle Up Work
2 Bar Muscle Ups EMOTM
10 Minutes

WOD 3
15 Minute AMRAP
1 Power Clean (230)
100 M Sprint
2 Power Cleans (230)
100 M Sprint
etc...
TOTAL 44 Reps

WOD4
EMOTM
15 Minutes
13 Burpees
*Much Much MUCH harder than I anticipated! I was planning on going for 20 minutes but would have failed at the 16 minute mark.

Thrusters/ T2 B

WOD 1
For Time
30 Thrusters (75)
10 T2B
20 Thrusters
20 T2B
10 Thrusters
30 T2B
TIME 7:11
*Limiting factor was T2B. My set of 30 took majority of the time.

ROW, 50 Burpees

WOD 1
3 Rounds Untimed
1,000 M Row
20 Bus Drivers (35lb.)
1st Row: 3:28, 2nd: 3:33, 3rd: 3:34

WOD 2
For Time
50 Burpees
TIME 2:01

WOD 3
Untimed 1 Mile Run

Helen (Tired)

7-31-12

WOD 1
Partner WOD (Colton)
For Time
400 M Sled Push (280 lb total)
*Alternate pushing each time top speed decelerates
TIME 9:07

REST 10 Minutes

WOD 2
Helen
TIME 9:40
*Almost 1 minute slower than my PR, I have to attribute this to the sled workout.

Isabel

7-16-12

WOD 1
ISABEL
For Time
30 Snatches (135)
TIME 2:55
*My back still hurt during this wod, I think I can cut 15-20 seconds off next time.