Rhonda Abdullah

Hometown:
Hollywood, FL
Gym:
Gender:
Female
Age:
48
Height:
5' 8"
Weight:
120 lbs

March 2, 2012

Performed at: CrossFit ATP
Workout Name: WOD
Description: WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
Results: 51 reps
Performed as RX
Warmup: 10 minutes
Jumprope for 1 min
PVC OH Squats
Burgener from high hang,pockets,mid thigh and mid shins

34 similar workouts

Date Name WorkoutDescription Results
05/25/2012 WOD WOD: 3 rounds of
Waiters Walk 200 ft. (F65/M95)
HSPU 15 reps
Dubs 100
18m 45s
Performed as RX
05/21/2012 WOD 5-3-1 Deadlift
Find Working 1RM

WOD: 21-15-9
Sumo Deadlift (F95/M135)
T2B
Box Jumps
6m 15s
Performed as RX
05/15/2012 WOD WOD
3 rounds of:
Snatch 12 reps (F65/M95)
Ring Dips 15 reps
400 meters
16m 47s
Workout Scaled
05/11/2012 WOD WOD
12 minutes
buy in
100 dubs/300
Cleans-20 reps F75/M115
*Max pullups for score
0m 58s
Performed as RX
05/09/2012 WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
21m 11s
Performed as RX
05/04/2012 WOD WOD
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/135)
Jump Slam Ball
Floor Wipers
12m 26s
Workout Scaled
05/02/2012 WOD WOD
Five rounds
OH Plate Walking Lunges 200 ft. (25/45)
HSPU 15 reps
25m 34s
Performed as RX
04/13/2012 WOD WOD:
3Rounds:
800 meters
100 Air Squats
50 AbMat Sit-ups
26m 13s
Performed as RX
04/06/2012 WOD WOD
Four rounds
Burpee Wall Jumps-5
OHS-10 reps F75/M115
Wallball abs-15 reps
400 meters
21m 22s
Workout Scaled
04/02/2012 WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
14m 19s
Workout Scaled
03/26/2012 WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!
27m 41s
Workout Scaled
03/21/2012 WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
17m 37s
Workout Scaled
03/13/2012 WOD 21-15-9
Hang Snatch-F65/M95
400 meters
14m 42s
Performed as RX
03/05/2012 WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters
19m 55s
Performed as RX
03/02/2012 WOD WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
51 reps
Performed as RX
02/29/2012 WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


8 reps
Workout Scaled
02/27/2012 WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs
4 rounds 0 reps
Workout Scaled
02/24/2012 WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
27m 17s
Performed as RX
02/22/2012 WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
21m 50s
Workout Scaled
02/17/2012 WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!
7m 42s
Performed as RX
02/08/2012 WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
23m 37s
Performed as RX
02/07/2012 WOD WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees
15m 27s
Performed as RX
02/03/2012 WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps
33m 26s
Performed as RX
01/30/2012 WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


22m 25s
Workout Scaled
01/23/2012 WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90
30m 26s
Performed as RX
01/06/2012 WOD WU
Mini tabata
8 rounds 20/10:
box jump burpees

WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters
24m 09s
Performed as RX
01/04/2012 WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups
19m 42s
Workout Scaled
01/02/2012 WOD WU:
Joint Mobility/ 400 meters

WOD
Two rounds

20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
15m 19s
Performed as RX
12/30/2011 WOD WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint
20m 27s
Workout Scaled
12/28/2011 WOD WU:
800

5 rounds:

Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30

17m 04s
Performed as RX
12/23/2011 WOD WU

Joint mobilty
Tabata-8 rounds
airsquats/pushup release

WOD

Three rounds:
Power Clean-15 reps F95/M135
Pullups-15
800 meters
23m 19s
Performed as RX
12/21/2011 WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


23m 27s
Performed as RX
12/19/2011 WOD WU
Joint mobility
10 minutes
Jumprope/Mountain climbers
WOD
Four Rounds:
GTOH-5 x 5 bar burpees F95/M135 (hands do not leave the bar until reps are done)
Front squat-10 reps F95/M135
400 meters
15m 52s
Workout Scaled
12/16/2011 WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints
17m 41s
Workout Scaled