5/8/12 WOD

1 Rep max back squat Very simple, straightforward WOD today. Just 1 rep of your max back squat. I did 100lbs several times, but I didn't want to test myself any farther since I was very sore from yesterday's running and clean and jerks. Wobby did the same. I did incline treadmill for 20 minutes to warm up and Wobby did interval jogging as a warm up.

5/7/12 WOD

For time: 15 clean&jerk (135, 95) Run 200m 12 clean&jerk (135, 95) Run 400m 9 clean&jerk (135, 95) Run 800m We both completed the WOD, although I did 65lbs on the clean and jerk for 2 rounds, and then just the 45lb bar on the last round. Wobby completed all three rounds with 75lbs. We alternated jogging and walking on the last round as we were EXHAUSTED!

5/4/12 WOD- Cindy

"Cindy" As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats Both Wobby and I did scaled down by doing ring rows instead of full pull-ups. We both completed 12 2/3 rounds. I had to do girl pushups on the last 8 rounds (my arms totally gave out)! Brad said that my form was good (remember to keep back straight and knees still). But I need to get quicker on my squats. Explosion! ;)

5/3/12 WOD

3 rounds for time: Run 800m Max reps of GHD situps Max reps of Sumo-deadlift High Pulls (65, 45) Brutal workout! We adjusted the GHD situps to regular situps and did the Sumo-deadlift with recommended weight. It took us each about 30 minutes. I did 30 situps each round and 10 Sumo-deadlifts. I on the treadmill at 5mph and alternated walking at 3mph. Wobby did 25 situps each round and 25 Sumo-deadlifts. Wobby was running on the treadmill at 6mph and alternated walking at 2mph.

5/1/12 WOD- Nate

Nate As many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Instead of doing muscle-ups, we did ring pull ups. Also, instead of handstand push-ups, we did pikes off a 24" box. We were able to do the swings. I did 26lb. and Rob did 35lb. We completed about 7 rounds.