WOD 10/13/12 c

5 Minutes of Hip/Back/OH Mobility

800M S.B. Run (40/20lbs)

Over Head Squat– 15 Minutes To Establish A 1RM

12 Minute AMRAP of: 4 OHS (135/95)/ 9 C2B Pull Up

For Time: 25 S.B. Get Up (25 reps per side @ 40/20lbs)

6 replies

eddie says:
10/13/2012 at 10:57 AM

DId a hero wod today. Every saturday I try to do one. This one I found on the interwebtubenet called “Small” 3 rounds for time: Row 1000 meters, 50 burpees, 50 box jumps 24″, 800 meter run. sounds easy right? I thought for sure sub 30, but alas no, I barely subbed an hour: 59:21! Holy moley that was not easy. I dripped so much sweat during the burpees, could’ve done a pool wod in my sweat puddle.

At my box they are showing the USA vs Europe tonight in a crossfit competition. You know I’ll be waving the red white & blue chanting USA! taliban may hate us for our freedom, but these fools hate me for my burpees.
Have a drink for me tonight. Put it on my tab.
Reply
- Head Coach says:
  10/14/2012 at 8:20 AM
  
  USA destroyed Euro Team 20-6!!
  As soon as I have recovered from my surgery I will try Small. In the meantime I will program this at the box so you can have a refference. Hope all is well Eddie, we really miss all that screaming around here. Keep up the good work Homie we are proud of you!
  Reply
eddie says:
10/13/2012 at 10:57 AM

DId a hero wod today. Every saturday I try to do one. This one I found on the interwebtubenet called “Small” 3 rounds for time: Row 1000 meters, 50 burpees, 50 box jumps 24″, 800 meter run. sounds easy right? I thought for sure sub 30, but alas no, I barely subbed an hour: 59:21! Holy moley that was not easy. I dripped so much sweat during the burpees, could’ve done a pool wod in my sweat puddle.

At my box they are showing the USA vs Europe tonight in a crossfit competition. You know I’ll be waving the red white & blue chanting USA! taliban may hate us for our freedom, but these fools hate me for my burpees.
Have a drink for me tonight. Put it on my tab.
Reply
Coach TamBot says:
10/13/2012 at 1:35 PM

No drinks tonight :O(

Maybe next time.
Reply
Georgie says:
10/13/2012 at 4:44 PM

Great WOD, 5 rounds +4 OHS Rx! Maxed OHS @ 165! You the shizz HCoach Iz! I wanna be like you when I grow up!!
Reply
- Head Coach says:
  10/14/2012 at 8:25 AM
  
  Great job today Gerogie, you will surpass all of my accomplishments in no time. Keep up the good work 🙂
  Reply