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Athlete Date Sort Location Workout Name Description Results
Doug Decker 01/19/2012 Vertical Limit Fitness 1/20/12 AMRAP 9 minutes
12 wallballs (20/16#)
12 ring dips
 2 rounds 18 reps
Performed as RX
Doug Decker 01/18/2012 Vertical Limit Fitness 1/19/12 10 Rounds For Time
15 Deadlifts (135/95)
15 Double Unders		 14m 09s
Performed as RX
Doug Decker 01/16/2012 Vertical Limit Fitness 1/17/12 For Time
100 du, 100 hands off floor push up, 100 ab mat sit ups, 100 squats, 100 du		 13m 54s
Performed as RX
Doug Decker 01/15/2012 Vertical Limit Fitness ME: Box Jump 1-1-1-1-1 52 lbs
Performed as RX
Doug Decker 01/15/2012 Vertical Limit Fitness 1/16/12 For Time: 21-15-9
Lateral Burpees
OH Squat (75/45)
KB Swings (55/35)		 10m 37s
Performed as RX
Doug Decker 01/12/2012 Vertical Limit Fitness Max Effort Weighted Pull up 2-2-2-2-2 80 lbs
Performed as RX
Doug Decker 01/12/2012 Vertical Limit Fitness 1/13/12 4 rounds for time
30 Double Unders
15 Wallballs (20/16)
5 Dead Hang Pullups		 6m 06s
Performed as RX
Doug Decker 01/11/2012 Vertical Limit Fitness 1/12/12 For Time:
12-15-21-15-12
Box Jumps (20/24")
HSPU
Deadlift (185/155)		 21m 09s
Performed as RX
Doug Decker 01/09/2012 Vertical Limit Fitness 1/09/12 AMRAP 8 minutes
4 HSPU
6 Pistols (per leg)
8 Body Rows or GHD situps		 6 rounds 0 reps
Performed as RX
Doug Decker 01/09/2012 Vertical Limit Fitness 1/12/12 5 RFT - 20 minute time cap
5 Back Squat (185/135)
7 OH DB Lunge Right Arm (35/20)
9 burpees
7 OH DB Lunge Left Arm		 8m 39s
Performed as RX
Doug Decker 01/07/2012 Vertical Limit Fitness 45 Day Challenge WOD 3 RFT
Round 1: 200 m run THEN 15x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 2: 200 m run THEN 12x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 3: 200 m run THEN 9x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)		 13m 36s
Performed as RX
Doug Decker 01/05/2012 Vertical Limit Fitness Push Press 1,1,1,1,1 Push press 1 rep max 95-125-155-175-195(f) lbs
Performed as RX
Doug Decker 01/05/2012 Vertical Limit Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 4m 37s
Performed as RX
Doug Decker 01/04/2012 Vertical Limit Fitness Back Squat Max Back Squat 1,1,1,1,1 265 lbs
Performed as RX
Doug Decker 01/04/2012 Vertical Limit Fitness Burpee/Push Press For Time:
21-15-9
Burpees
Push Press (75/45)		 3m 53s
Performed as RX
Doug Decker 12/27/2011 Vertical Limit Fitness The Year End - FGB Pullup Style 3, 5 minute rounds for total reps with 1 minute rest between rounds.
Each round you perform 5 different movements for 1 minute each. The clock does not stop between movements. The movements are:
Wall Balls (20/16)
C2B Pullups
Box Jumps (24/20)
Push Press (75/45)
Row (for Calories)		 0 rounds 295 reps
Workout Scaled
Doug Decker 12/26/2011 Vertical Limit Fitness 300 Squat Challenge Week 5 50/40/30/20/10 Squats/KB(35#)
then
50/40/30/20/10 Squats/Abmat situps unanchored		 18m 26s
Performed as RX
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