WOW - Week # 11 (3/13/22)

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 WOD 1

"DT"

5 RFT:

12 Deadlift (155/ 100#)
9 Hang power clean (155/ 100#)
6 Push jerk (155/ 100#)

Compare to: 3/12/12


WOD 2

"Michael" - Variation

3 RFT:

Run 800 meters
50 Russian Swings (53/ 35#)
50 Sit-ups


Compare to: 3/13/12

WOD 3

"JT"

21-15-9

Handstand Push-Ups
Ring Dips
Push-Ups

Compare to: 3/14/12


WOD 4

Games WOD 12.4

AMRAP-12:

150 Wallball (#20/#14)
90 Double-Unders
30 Muscle-ups

Compare to: 3/15/12


WOD 5

“Helen”

3 RFT:
 
400 m Run 
21 KB Swings (53/ 35#) 
12 Pull-Ups
  

Compare to: 3/16/12


WOD 6

Rest Day / Free Day (Greg Amondson seminar)


1 comment:

Evan said...

WOD 1: 6:25 (100#)

WOD 2: 20:54 (800m Row, 50 R.Kbs (35#, 25 Sit-Ups)

WOD 3: 12:59 (21-9 - Dip - red, lame rocking hand release push ups)

WOD 4: 243 reps (MU - green)

WOD 5: 11:18 (35#, Pull-Ups - 2xred)