#2 & #3

AMRAP in 8min:
15 double-unders
15 incline sit-ups

My #'s- 9rds and 6 sit-ups

50 meter tractor tire sprints: 3 rounds each for time, 3min rest between.
1 2 3
My times- 20sec, 20sec, 18sec

And my legs are done, body is sore, and I'm completely gassed. I love it.

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight:

My time-34:10 D/L-275, Bench-185, Clean-135

Shit, this was a bitch. I mean really some WOD's suck, but this one really is bad. Dead lifts weren't to bad, finished all the bench's unbroken, but the cleans just got me. Was able to get under some and power out of the hole, but some were just retarded and ugly. We were just getting started though.

Mod- Team Murph 11/26/09

workout:400m run
15x burpee
15x kte
15x tuck jump then:

complete in teams of two. only one player works at a time, must tag to relieve.
1 mile run. performed as 400m sprint relays
50x sit up
100x push up
75x sit up
200x pull up
100x sit up
300x squat
1 mile run: 400m relay style

Our time-44:30

Did this team WOD with Josh. only his second time at the box, and I think we did awesome. I did end having to finish from # 85 pull-up cause he got pukie, but Robert knocked my number down to 150 pull-ups. Butterfly kipp was strong and hands are holding up. Josh came back for the rest of the WOD and it was a ton of fun.

Litvinov Conversion

LITVINOV CONVERSION
workout:5 min airdyne
20m lunge to single leg deadlift then
4 sets 10m lunge with bar in front rack
6x step up to jump then:

6 sets with 3 min rest between 8x front squat M:95-135 W: 55-95
50m sprint

Was fun, front rack was strong, and sprints felt fast.

Iron Curtain warm-up 11/19/09

workout:5 min row/airdyne then:
3 rounds of CINDY then:

Pick either the couplet or triplet from iron curtain:
for time: 750m row + 75 thruster 45/35
My time-8:37

amrap 7 min: 2 mu + 4 hspu + 8 pistol
My #'s- 4 rds + HSPU

Did both, neither felt great. If my HSPU ever fucking come along I will be able to wreck this.

Fran

FRAN
workout:5 min row/airdyne then:
2 rounds10x pvc thruster
10x jumping pull up then:

"FRAN"21-15-9
thruster 95/65
pull up:

My time-5:24

Was okay for the first time doing Fran. Still struggling with my front rack. Pull-ups were strong and my butterfly kipp is very fast. Room for improvement fo-sho......

Dead Lift 5RM 11/16/09

DEADLIFT 5RM
workout:5 min row or airdyne then:

deadlift technique @pvc then:

deadlift:2 x 5 @ light

1 x 5 @ mod

1 x 3 @ mod

1 x 2 @ mod/heavy

1 x 5 @ heavy 5rm then:

My lbs-375

"jonescrawl"3 rft

10x deadlift @ 115% bw

25x box jump @ 24"

My time-6:42 @215lbs