30-20-10 reps for time of:
Wall Balls (20/14)
Pull Ups
Box Jumps (24/20)
1) 3 x 3 Front Squats + 6 Back Squats
Compare 3.11.13
Kate Foster at the Central East Regional-Video
10 Reasons Why Heavy Lifting Is Terrible For Women-Lift Big, Eat Big
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“What are you training for?”
6:06 (275)
6:44
FS/BS 135
FS/BS 135
WOD 7:49 had to tie my shoe in the middle
7:07
FS/BS 225/275/295
FS/BS 105 (10 lbs.improvement)
WOD 14:51 ALL real pull-ups… wooop wooop!
6:52
FS/BS 315/335/345 x 2 FS Fail
11:26
FS/BS: 155/185/195
12:28 pull-ups my other nemisis
FS/BS 225/275/295quit
FS/BS 105/110/125 (20 lbs heavier!!!) and then came the pull ups….
WOD: by no means was any of it pretty and it took me forever but it was RX’d
15:10 and I’m with Amy….woop woop! 🙂 ….gains are gains!!!!
FS/BS 95 (10lb improvement)
WOD: 12:10 green band
FS/BS 185/195/225
WOD 13:46 Band
FS/BS 85/95/100
WOD 13:22
FS/BS 155/175/185
WOD 10:21
Correction WOD 11:52…..started 1:30 later
FS/BS 105
WOD 14:23. (12 #WB) blue/purple band (last 10 Pull ups green band) Thanks for your help Stacy B:)
FS/BS 155/185/185
WOD 12:48
FS/BS 155/175/205
WOD 18:05 (14wb/green/20)
FS/BS 225
WOD 10:17 with green band
WOD – 15:47 (sub Goblet Squats for WB, 3X-Singles for PU)
SWOD – Squat series (4 sets) 185/205/205/205 – Up 40 lbs!
FS/BS 115/125 x 2
WOD 14:44(15 reg PU; 45 red band)
FS/BS 125/135/140
13:10
FS/BS- 95/105/115
WOD-14:03
FS/BS 105/110/115
WOD-14:24
WOD:12:03
FS/BS:185/205/225
FS/BS 155/185/205
WOD 13:12
FS/BS 75/75/85 (need to push myself to get stronger & add weight)
WOD 10:35
13:05(235)
205/205
10:12
Intro Class: 5 Rds + 5 K.B. + 7 P.P. (It’s a start 🙂
FS/BS: 95/100/105
14:55 (12lb WB, no band)
FS 225/275
WOD 6:58
Foundations
4 Rds 5 kb
115/125/135 FS/BS
14:29 rx’d