Monthly Archives: August 2013

8.29.2013

Standard

Strength: 20 minutes to establish a 3 Rep Max Thruster

Score: 95#

Totally tweaked my back doing the 95#. Probably should have stopped before that. But I did it!

WOD “Baseline”

500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Score Chart

Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

I forgot to record my time, but it was just over 7 minutes. Slower than my previous baseline time by a few seconds, but I used a purple band on pull ups instead of green like I did last time.

 

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8.13.2013

Standard

WOD

  • 1000m row
  • 50 push press 75/55
  • 50 SDHP 75/55
  • 50 lateral bar hops.

Burpee Penalty: every time you set the bar down you must compete 3 burpees before picking up the bar again.

For your own safety there will be a 30 minute time cap. This should give everyone plenty of time to finish this WOD. Scale as needed.

Scaling: 45# bar

Score: 18:37

Slow & steady, that’s how I roll, lol.