WOD 10/10/12

5 Minutes of Hip/ Back/ Leg/ Hip/ Ankle Mobility

3 Rounds of: 7 Plate Burpee (45/25)/20 Double Unders (9 Minute Cap)

Front Squat– 5-6 Minutes to build to 80% 1RM/Then 3/3/3/3/3 @ 80% of 1RM (18 Minute Cap/90 Seconds Rest Between Efforts)

7 RFT of: 7 Each K.B. Snatch (20/12kg)/7 Strict Chin Up/1 Rope Climb (3 Towel Pull Up)

7 replies

CT says:
10/10/2012 at 10:54 AM

6am Strength WOD:

WU: 2 RFT of 30 DU’s / 20 KBS / 15 Sit-ups / 10 Burpees: 4:46, I believe, at 24kg

Squat Clean Thruster, 12 min to heavy single: 95/95/115/115/135

For Time: 3 Squat Clean Thrusters / 250m row, 6 SqClTh / 250m row, 9 SqClTh / 250m row, 12 SqClThr / 250m row: 14:08. This was intense, thanks Coach for the encouragement and extra time to finish.
Reply
- CT says:
  10/10/2012 at 10:54 AM
  
  Metcon @ 105lbs (~80% of earlier max)
  Reply
Coach TamBot says:
10/10/2012 at 12:03 PM

Jeff,
What are you brining to the Pot Luck!!! And what Size shirt do you want?
Reply
Coach TamBot says:
10/10/2012 at 12:03 PM

Jeff,
What are you brining to the Pot Luck!!! And what Size shirt do you want?
Reply
cahill says:
10/10/2012 at 4:32 PM

6am Strength WOD:

WU: 2 RFT of 30 DU’s / 20 KBS / 15 Sit-ups / 10 Burpees: 6 min at 24kg

Squat Clean Thruster, 12 min to heavy single: 95/135/155/175/185f 3 times couldn’t get the clean and this makes me sad
For Time: 3 SCT@ 135 200 m row/ 6 sct/ 200m run/ 9sct/200 m run/ 12 sct/ 200m run at 13:13 as rxed. I rand because we were out of rowers
Reply
cahill says:
10/10/2012 at 4:32 PM

6am Strength WOD:

WU: 2 RFT of 30 DU’s / 20 KBS / 15 Sit-ups / 10 Burpees: 6 min at 24kg

Squat Clean Thruster, 12 min to heavy single: 95/135/155/175/185f 3 times couldn’t get the clean and this makes me sad
For Time: 3 SCT@ 135 200 m row/ 6 sct/ 200m run/ 9sct/200 m run/ 12 sct/ 200m run at 13:13 as rxed. I rand because we were out of rowers
Reply
Rory M says:
10/10/2012 at 5:16 PM

3 Rounds of: 7 Plate Burpee (45)/20 Double Unders- 2:16

Low Bar Squat with 3 sec Hold- 3/3/3/3/3 @ 220

7 RFT of: 7 Each K.B. Snatch (20kg)/7 Strict Chin Up/1 Rope Climb
14:30 rx
Reply