Wednesday 06.01.16

WOD Make Up Day

Today is your chance to make up a missed WOD…

Make up your won WOD…

Or pick a favorite WOD from the past!

Post to comments the WOD you did and your time. If you are making up a WOD, go back to that post and post your time on it so you can compare to it the next time we do it.  

5 Comments

  1. 27-21-15 slam ball (did 15#)
    21-15-9 push-ups
    15-9-3 power snatch (55#)
    8:03

  2. Monday Leutenant Murphy
    Groups of 10 PU, bsu, squats
    19:38
    Ran 2 consecutive miles with son
    25:00

  3. 1/2 Murphy
    1/2 mile run (3:20)
    50 push ups
    100 sit ups
    150 squats
    1/2 miles (3:40)
    26:53 total

  4. 3 RFT:
    15 clean- 45#
    12 push press 45#
    9 KBS- 20#
    400m
    14:55

    Followed w/
    4 rounds (untimed)
    25 inclined sit ups (arms crossed)
    25 straight leg dips
    25 dumbbell curls 16#

    Then 2 rounds
    25 bent rows (each arm)

  5. Taught 1 hr cardio dance/kickboxing class this morning. Need to get up early and do WOD beforehand because I had no steam left.

    5 RFT
    20 PP (30#)
    20 body surfers
    20 squat
    8:12

Leave a Reply

Your email address will not be published. Required fields are marked *