Monday, November 8, 2010

deuces wild

For our first post from the south we are staying true to vegas with our WOD deuces wild which is a 2:00 min amrap with 30 seconds of rest in between set.
Curtis you know we start with the warm up run then
rj
2 min jumpropes mest up once
30sec rest
2min push ups 56
30sec rest
2min situps 88 round 1 100 round 2
30sec rest
2min box jumpes stoped once
30 sec rest
2min leg lifts droped twice
rest
2min jumpropes straight through
rest
2 min pull ups 72
rest
2min dips 65
rest
2min squats straight through
rest
2min walking lundge stoped once
rest
2min hspu's 15 round one 15 round two hs for 2min
the extra round were done to help others finish.
there were 12 people tonight so we broke it up into these stations so everyone could go at once. I'll post tomorrow with the wod for vegas crossfit infidels.

4 comments:

  1. no one else kept track so sorry you only have my stuff

    ReplyDelete
  2. It's all good. This looks like a good semi-tabata style wod. I'm curious about the pull ups and others. Were any movements modified? Measurements on box jumps etc. Just so that if we do the same wod we can have comparable working loads

    ReplyDelete
  3. I said negrow god damn it! Legit man hella legit! Its nice hearing some input from my protoges from the south keep up the good work!

    Not to mention 12 peeps! Seems to me like we are growing in numbers haha

    ReplyDelete
  4. fitness, its contagious. One person at a time, we'll take back this country from obesity and poor health. good work gentlemen

    ReplyDelete