Tuesday, March 13, 2012

Individual

Strength
Back Squat 5-5-5
Seated Box Jump 3attempts Max Height

WOD-Individual

3 Rounds
(A) 600m Run (2:30 Cap)
(B) 3 Rope Climbs (1:00 Cap)
(C) 12 Med Ball OHS 9/6kg (Unbroken)

Scoring- 1 Point for each successful element. Best Score out of 9
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4 comments:

  1. BrowneyMarch 13, 2012 at 12:30 PM

    Did this at CFP today.
    BS - 3 x 5 @ 115kg, maybe could have went up a little on this.
    Seated BJ's - 24"Box + 3x20 & 1x5 plate.
    WOD, got the first 600 in under time, scaled the next to 500m, time - 14:52

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  2. Luke MMarch 13, 2012 at 8:08 PM

    BS - 1 @ 100kg, 2 x 105kg
    SBJ's 24" box 4 x 20kg plate + 1 10kg plate
    Scaled 500m runs. 15 mins

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  3. MelMarch 13, 2012 at 8:50 PM

    Bs 5 at 65kg
    Sitting box jump - 24inch box plus 3 20kg box

    Wod
    Round 1 600m rum 3 rope climbs
    Round 2 500m run 2 rope climbs
    Round 3 400m run 2 rope climbs

    Tabata mash up, tomorrow I will beat Brendan at tabata or no more cakes for u!!!!

    ReplyDelete
  4. Brendan AMarch 14, 2012 at 2:14 PM

    Bs 3x5@90 kg
    Sitting box jump 24" + 5 20kg plates( failed at 6 x 20 plates)
    Wod-12.35min
    Those cupcakes were good but I think tabata satisfaction tastes even sweeter!!

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