January 11

The GHD and the Reverse Hyper


RX:  5×2 @ 90% Power Snatch + Snatch + Overhead Squats. Then, 3 rounds for time of 15 Chest To Bar Pull Ups, 15 Handstand Push Ups, 15 Toes To Bar, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min. Refer to10/1/2012

Gold:  5×2 Power Snatch + Snatch + Overhead Squats. Then, 3 rounds for time of 15 Chest To Bar Pull ups, 15 Handstand Push Ups, 15 Toes To Bar, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Silver:  5×5 OHS Holds (15sec.). Then, 3 rounds for time of 15 Inverted Rows, 15 Push Press (bar), 15 Ring Knees To Elbows, 15 Hand Release Push Ups, and 200m Run. Time Cap 25min.

Endurance:  Triple Broad Jumps 3×3, Weighted Vertical 3×3, 5×25 yd sprint.

Competitor:  RX, Endurance, Sled Push 3×50 @1.5 body weight.

BWC: -7 REPS Jump Squats

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18 Responses to January 11

  1. Katy says:

    Partner wod with Erin- 537 reps RX

    Jump squats done

  2. Jaye says:

    Partner WOD with Shawn: 410 Reps I think
    BWC: 32 Jump Squats
    3×8 Bulgarian Lunges

  3. Erin K says:

    6 mins Front Squat Hold (15K)/ KB Swing 35K. 3 min rest.
    6 mins OHS Hold/ Bear Crawl. 3 min rest
    6 mins Over Partner Burpee.

    537 Reps w/ Katy. Great job!
    BWC done and 3 x 8 Bulgarian Lunges done

  4. Jeff says:

    Partner wod with Shannon- 464 reps

  5. Alicia says:

    partner WOD with Lewis and Zach: 537 Fun!

  6. Eric says:

    Partner WOD w/ one of my wrestling buddies. 679 reps.

  7. Nicki says:

    382 with Chelsey crab walking ;)

  8. Rob says:

    480 reps with Raven

    BWC: 29 Jump Squats

  9. Aimee says:

    Team WOD w Melissa and Rachel. 35,000 reps.

  10. Chris says:

    WOD with Kim: 526 reps Thanks for joining me today Kim!!

  11. Katie says:

    1 hour run around Fort Lewis to sight-see:)
    HRPU and Jump Squats done

  12. Dana says:

    491 w/ Rubi

    HRPU and jump squats done

  13. Erin Tapken says:

    Kerry and I quit counting in order to concentrate. Knees are not happy.

    Jump squats also done.

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