For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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ahhh!! I just did the FF 2 days ago ....
ReplyDeleteMac if you are in tonight you will do yesterdays WOD.
ReplyDeleteFraser and Matt did it this morning.
cool ... might do ... or i can help out if you wanted to jump in
ReplyDeleteNice - me likey
ReplyDeleteDylon - 22:01 20#MB/35KB
ReplyDeleteAustin - 23:09 14#MB/35KB - 25KtoC
Zach - 24:34 14#MB/25KB
Silas - 24:02 20#MB/30KB
Stephen - approx 22:00 10#MB/20KB (25's) - 150 skips for double unders
Bill - 22:38 14#MB/40#KB
Jamie - 24:19 20#MB/40#KB
Everyone took a significant amount of time off their filthy 50s this time around! Excellent work.
In the morning:
Fraser -180 - 115# 7-9-5 / 3-6-5 / 1-5-4 / 45 reps
Matt 180 -- 115# 8-5-1 / 2-4-2 / 2-5-3 /
Mac -200 -- 150# 2-5-3 / 1-6-2 / 1-6-0
Janie 3 rounds of 30 seconds:
Med Ball Cleans 15-15-15
Deadlift 7-4-5
SDHP 11-9-9
Total = 90
nice work!
ReplyDeletei then did cleans
155 - 185 - 205 - 225 - 245(fx3)
Snack 2 blocks
ReplyDelete2 C milk
6 Almonds
Breakfast 5 blocks
4 oz turkey.
fruit Shake 5 carb blocks 1 protein block
15 Almonds
Lunch 5 blocks
4 oz Turkey
1 Apple
1/2 grapes
1 C
1.5 oz raisins
Snack 1 block
1 C milk
3 Almonds
Dinner 5 blocks
5 oz ckn
spinach salad with 1/2 grapefruit,1 cup grapes,feta. oil and vineger dressing.