APRIL 2012 WOD's
4/10/12
1RM DL----------395 (PR)
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hang clean and snatch practice: 135# 3x4-6 then hang clean 10 reps
4/13/12
Fran-------- 3:17
4/17/12
4 RFT of: (my creation)
5 cleans
10 dips
15 GHD situps--------7:03
4/20/12 (my creation)
PARTNER WORKOUT: (person A and B)
A Fireman carry B across B-ball court long side(L)
A+B handstand walk across short side (S)
A carry B down L
A+B jump onto stage/ handstand (~sternum height)
A+B 20 feet across monkey bars (TRX bar; they were parallel)
mex rep kipping pullups
REPEAT for 3 rounds, except 2nd round was crab walk along S and B carrying A
on 3rd round it was bear crawl along L, leap frog along S, bear crawl down L
-------------------just under 6 minutes, pullups were 23, 16, 6
4/22/12
Tabata punching bag each round was: R jab, L jab, R cross, L cross, R hook, L hook, R elbow, L elbow
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5 Rounds of:
Max Double Unders
5x standing long jump---------------------- DU's 22, 18, 20, 18, 17 long jumps were just under 10 feet
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100 Double unders for time----1:27 (stopped at 48, 81 and 98)