John Behan

Hometown:
Unknown
Gym:
Unaffiliated
Gender:
Male
Age:
--
Height:
--
Weight:
--

November 1, 2013

Performed at: Crossfit 10500
Workout Name: Gap\'s WOD!
Description: Back Squat 10
45
Back Squat 5
95
Back Squat 1-1-1
146-165-185(f)
Backsquat 1RM: 165

WOD
3 Rounds
30 DU/90SU
10 Thrusters (85-65-65)
20 Back Squat (85-65-65)
15 Pull Ups

Then AMRAP (score)
3 Muscle Ups/10 Ring/Box Dips
15 Air Squats
Results: 20m 00s
Workout scaled
Modifications at: RX weight on thrusters and back squats was 105#
Warmup: Pullup routine - 9 sets of three pullups
Practise double unders
Stretching with bands
Squat stretching
PVC pipe
Athlete's Notes: My score
0 rounds + 1 Box Dip
Did single unders

1 similar workout

Date Name WorkoutDescription Results
11/01/2013 Gap's WOD! Back Squat 10
45
Back Squat 5
95
Back Squat 1-1-1
146-165-185(f)
Backsquat 1RM: 165

WOD
3 Rounds
30 DU/90SU
10 Thrusters (85-65-65)
20 Back Squat (85-65-65)
15 Pull Ups

Then AMRAP (score)
3 Muscle Ups/10 Ring/Box Dips
15 Air Squats		 20m 00s
Workout Scaled