Note lots of other WODS were done within the last year, but none were posted (it's too difficult on deployment)
15 May 13
10-9-8-7-6-5-4-3-2-1 Deadlifts (From 135-305#)
+
3 rounds of partner WOD:
-across B-ball court tossing 20 lb medicine ball to partner while side skipping
-Fireman carry, switch on the way back -2x
-sprint across court, and jump onto (waist-high stage
- 10 ft overhand swing
-long jump across B-ball court
-jump up wall
- sprint across B-ball court (Each round took just under 3 minutes)
+
15 min. back handspring practice
18May13
"Elizabeth"
21-15-9
-135# clean
-dips (not ring dips as usually prescribed)---------- 8:30
+
3rnds of:
-sit up/medicine ball toss across Bball court
-wall climb
-sprint across and down bleachers
-duck walk carrying medicine ball
-sprint-----------------------------------ea. rnd ~2 min, 20 and 18 lb. med. ball used
22May13
Complete 7 rounds:
Max Rep Handstand Push Ups (17,9,5,4,4,4,3)
15 Hollow Rocks--------------------------------------7:23
25May13
12 sprints across soccer field (probably not standard length)
with 30 second breaks in between
1st round- 8.97 s last round 10.67 s