April 10, 2011

Crossfit WOD:

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps in 1 min)

Sumo deadlift high-pull, 75 pounds (Reps in 1 min)

Box Jump, 20" box (Reps in 1 min)

Push-press, 75 pounds (Reps in 1 min)

Row (Calories)

Rest (1 min)

Round 1: 30, 25, 25, 28, 18 = 126
Round 2: 27, 20, 20, 20, 17 = 104
Round 3: 23, 20, 20, 21, 19 = 103
Total: 333 reps

Compare to September 12, 2010: 299 reps

afternoon:

Strength:

Overhead squat 3-3-3-3-3-3-7:
135
145
145
155
155
165 - PR - (f): completed only 2 reps
135