WOD Like a Girl: May 2013

5.9.13 - Thursday

25-20-15-10-5 of:

push ups, sit up, hpc (65#)

1 rope climb after each round

Nik -

scaled push ups to 60% reps

scaled sit ups to toes to bar at 40% reps

scaled HPC to 80% reps

1 rope climb to start

Not for time

5.6.13 - Monday

At CFKOP:
OHS 3 RM - 145#
then
30-20-10 of: OHS (45#), slam ball (15#), wall ball (14# to 9')
time - 10:30

5.4.13 - Saturday

AMRAP in 18 minutes of 50 double unders, 20 front squats (95/65#), 10 ring dips

Nik - 4+64 Rx

5.3.13 - Friday

Shoulder press 8x3 (85/95 lbs)

5.2.13 - Thursday

2 rounds of: 20 kbs (35#), 30 back ext, 800m row
time -14:53

then - 26 week muscle up! (up about 12 lbs total...)

and - 10 rounds of 1 strict pull up, 3 push ups

4.30.13 - Tuesday

Complete 5 rounds for time of:

3 cleans (205/135#, NTE 85% 1RM)
10 burpee pull ups

Nik - 125#, 14:37

4.29.12- Monday

Deadlift 2rm
Nik - 230

4.27.13 - Saturday

400m sled drag (90#, 400m)

Front Squat 5-5-5-5-5

Nik W. 145

4.25.13 - Thursday

“Nasty Girls” – 3 rounds for time of: 50 air squats, 7 muscle ups, 10 hang power clean (135/95#)
Nik 16:30 (3 MU/rd, 83#)

4.22.12 - Tuesday

Teams of 3, with 1 athlete working at a time, complete:

60 handstand push ups
90 burpees
120 pull ups
150 KB swings (53/35#)
180 sit ups

Nikki W (AM for hspu), Jess (2AM), Filchner (2AM) 18:18

4.20.13 - Saturday

“Cameron”

50 walking lunge steps
25 chest to bar pull ups
50 box jumps (24/20″)
25 triple unders
50 back extensions
25 ring dips
50 knees to elbows
25 2-fer wallballs (20/14# to 10/9′)
50 sit ups
5 rope climbs

Nik 27:55 (25′s, 10 TU)

4.19.13 - Friday

banded box back squat 12x2
Nik 115 mm

4.18.13 - Thursday

Complete for time 400m run, 21-15-9 KBS (70/53#) and toes through rings, 400m run
Nik - 44#
Time - 13:46

4.16.13 - Tuesday

Du and triple under practice

4.15.13 - Monday

WOD at CFKOP with Aimee, Cate, Keith

1000m row
21-15-9 kbs (44) and OHS (65)
1000m row

Time - ??

4.13.13 - Saturday

Banded deadlift 10×1 (60% on bar, 40% in bands)

Then

5×5 barbell good mornings (30-35% 1RM DL)

Nikki W. 145 MM, 95

4.12.13 - Friday