Completed WODs

WOD = Workout Of the Day

This is the list of workouts I've completed, with my result and scaling info.

Cleans/Run-PowerClean-Run 11-11-09

Wednesday November 9, 2011
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Cleans: 52 x 3 Hurry Up/Slow Down/Hurry Up Power Cleans scaled to 52# Time: 11:56 40 Knees to Elbows (Scaled to Chest): 3:57

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Deadlift/Tabata Mashup:Pull,Push,V-up 11-11-08

Tuesday November 8, 2011
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Deadlift: 77# x 5 Tabata Total: 154, using black band and knee push-ups

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ShoulderPress/Kelly’s Lunge 11-11-07

Monday November 7, 2011
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Shoulder Press: 32# x5 Kelly’s Little Lunge (3 Rounds) Scaling: 40m walking lunge:  20#, 14#, DNC (something tweaked) 21 Box jumps.  “Box” = 2 45# plates, 1 25# + 2 mats 21 wall balls:  14#, 8#, 8# Time: 16:06 GHDs: 10

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“Bradshaw” 11-11-04

Friday November 4, 2011
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Scaled as follows: HSP -> knee push-ups Deadlift @ 55# Pull-ups -> jumping up to the bar Double Unders -> counted singles Time: 36:21

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Foundations 8 Min AMRAP 11-11-03

Thursday November 3, 2011
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Did this 8 min workout at the end of the foundations class. 8 minutes of as many rounds as possible of the following: 5 toes to elbows  (scaled to knees up to perpendicular) 5 burpees 5 V-ups  (did not touch toes as Rx’d) Total:  3 rounds

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“The Kracken” 11-11-02

Wednesday November 2, 2011
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Farmer’s carry — used Yellow Can (55#?) and Blue KB KB Swings – Pink (17#?) 20 jumping squats — modified to 10 Time: no idea, happy to have finished. V-Ups: 14

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Foundations – Tabata Squats 11-11-01

Tuesday November 1, 2011
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Foundations class finished with this Tabata workout: 8 Rounds of Squats: 20 sec work/ 10 sec rest Max  # of Reps: 14 Least # of Reps: 12

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