CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

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info@crossfitba.com

Randy's Revenge

WOD

400 meter Overhead Plate Carry 45#/25#

21-15-9

Front Squats 45#/25#

Push Ups with feet on plate

400 meter Overhead Plate Carry 45#/25#

*The plate should remain overhead during the entire carry. No resting the plate on your head. The plate MUST be above your head in order for you to continue forward on your carry.

Last done on 11/4/16.

 

SWOD

5 sets rest as needed between.

5 Weighted Pull Ups + 5 Strict Pull Ups + MAX Kipping Pull Ups


Comments  

 
#4 RE: Randy's RevengeRobin 2017-10-04 06:35
WOD - 16:26
SWOD - worked on strict pull-ups
 
 
#3 RE: Randy's Revengeshco0502 2017-10-03 19:45
Wod: 9:23
Swod: 5 sets of 2 linked strict pull ups
Yesterday's backsquats - ended at 243
 
 
#2 RE: Randy's RevengeDesiree 2017-10-03 18:04
Wod:11:35
Swod:5lb dumbell but could not go right into strict
 
 
#1 RE: Randy's Revengejason 2017-10-03 16:12
WOD - 10:00 (42 second improvement)
Swod
5/5/10 (10# DB)
5/5/10 (15# DB)
5/5/10 (15# DB)
5/5/0 (15# DB)
3/3/6 (15# DB)
 

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