Final WOD...final event

20 calorie row
30 20# db thruster
20 toes to bar
30 20" bench jump
20 110# sumo deadlift high pull
30 burpees
20 135# shoulder to overhead
120' 160# cable machine pulls (I used the rope thingy pulled all the way through the bracket and pulled it like I was pulling a rope sled. I counted each pull if I didn't move my feet at 3' and each complete pull where I got the weights all the way to the top of the machine as 10')

time 19:59

hot again in the depot.  burpees sucked.  Good WOD!

2 WODs today...

...trying to get ready for the Arnold:


WOD1
on the minute for 12 minutes do 2 squats using 80% of 1RM. I used 230#. Then do 10,9,8,7,6,5,4,3,2,1 of chin ups, push ups. We did palms up chin ups and hand release push ups. I did strict chin ups for the 10,9, & 8 rounds, then started kipping.

Time(not counting squats) 6:14

WOD2
For time:
Row 1000m
50 reps 40# db snatch
Row 750m
35 reps 40# db snatch
Row 500m
20 reps 40# db snatch

time 16:56

This is a brutal WOD!

Karen

100 20# wall ball at Depot

Alternated with Jared...15 at a time, until 90, then rounds of 20, 22, 18.

Time 12:12

Rowed a fairly easy 1000m 4:06

2 minuted double unders 130

Picked up some atlas stones Mike Richart brought up to the Depot...fun stuff!