02/24/11 WOD

A few of the brave that tackled Murph with the weighted vest.. If you haven’t tried it, I recommend putting one on!


For Time:

50 Box Jumps- 20″

50 Pull-ups (advanced 5 rope ascents- 15′)

50 KB Swings- 53m/35w

50 Sit-ups

50 Hang Power Cleans- 75m/53w

775 Meter Run (5 laps)

50 Back Extensions

MOBILITY WOD– 02/23/11 post


Week 7

Day 2

1.  Bench Press- 55/5, 70/5, 80/3, 85/2, 87/2, 87/2, 77/B

2.  Front Squat- 50/5, 65/5, 75/4, 80/3

3.  Weighted Pull-ups- 5 x 3

02/24/11 WOD Results

Posted on: February 24, 2011admin

3 thoughts on “02/24/11 WOD

  1. Okay, we are officially done with the 30 day challenge. Is it now okay to introduce the protein and meal replacements into our diet? I am not going to do Boom due to personal reasons but I really want something easy to drink for my meals. Thoughts?

    1. Celeste, no and yes. NO you should NEVER drink your meals. Protein supplements are just that, supplements. They supplement your regular diet. Drink protein to get your added protein. You need to try and get 1 gram/body pound of protein daily, so adding a good protein supplement would help with that. I am going to put together some of the good and bad proteins and what you need to look for in the protein supplements you buy.

  2. Pretty upset that I can’t make it to the workout today. I love rope climbs and we haven’t ever done one in a wod since I started.

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