5-7-11

Posted: May 7, 2011 in Wod

WOD 1 110507

60 Wall Ball 20/14lbs
50 Box Jumps 30/26″
40 KB Snatch 32/24kg (20l/20r anyhow)
30 Toes to Bar
20 DB Push Press 60/40lbs
10 Muscle-Ups

Notes: Muscle-Up standard is full turnout at the bottom with the rings at a height of 3″ above highest reach.

13:08

OD 2 110507

5 min AMRAP of:

5 Pullups
10 Pushups
15 Air Squats

*This will be performed with a 40/20lb vest.

-then-

3 minute AMRAP of:

Clean and Jerk 185/120lbs

Notes: Pushups are NOT Games Standard. They need to be chest and thighs in contact with the deck and MAINTAIN A RIGID PLANK. Clean and Jerk may be any style. The barbell should be ready to go before the clock starts and taking the vest off will be part of the Clean and Jerk time.

5+8…..15 CJ

WOD 3 110507

4 rounds for time of:

Run 400m
25 Burpees

12:10

WOD 4 110507

15 Thrusters 155/105lbs
100′ OH Carry 155/105lbs
5 Rope Climbs 15′
12 Thrusters 155/105lbs
100′ OH Carry 155/105lbs
4 Rope Climbs 15′
9 Thrusters 155/105lbs
100′ OH Carry 155/105lbs
3 Rope Climbs 15′

For time.

9:29

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Comments
  1. T says:

    1) 14:48 (50# KB)
    2) a. 5 + 9 (20# vest)
    b. 14
    3) 13:58
    4) 10:33

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