The WOD

Results / 08.07.2011

Strength: Build to a heavy set 1x5 of deadlift and / or Bench Press 3x5 or find your 5 Rep Max with a partner Accessory Work: (untimed) 3 Rounds of 30 GHD Sit-Ups 30 Push-Ups (#20 vest option on Paralettes) and / or 5 Rounds 10 Alternating Partner Pistols 30 Second Handstand Hold WOD Selection: "Grace" 30 Clean...

Results / 08.07.2011

Part A: Strength 10x2 Front Squat Max on The minute every minute to a 2 rep Max Part B: WOD In 3 Minutes complete 250 M Row Max Reps Unbroken Kipping Pull-Ups with remaining time: Max Reps #45 Thruster Repeat for 5 Total Cycles Resting 1 minute between each cycle Score = Total Pull-Ups/ Thrusters #45
Results / 06.07.2011

Part A:Strength 8x3 Shoulder Press On the minute every minute to a max triple. Part B: WOD "The Hurt Locker" In 20 Minutes Complete 2k Row With remaining Time complete as many rounds as possible of 5 Clean and Press M#115/W#80 10 Lateral Burpees (Burpee terminates with Jump over paralette) Score = Rounds plus Reps