WOD 10/16/12

1. 

   dariel31 says:

   10/16/2012 at 8:54 AM

   5 MINUTES OF HIP/ SHOULDER/ CHEST MOBILITY
   200M RUN 43s;90 SECONDS REST
   2 ROUNDS OF: 1 MINUTE EACH: BURPEES(29/19)/WALL WALK(3/4)/AIR SQUAT (32/34)
   BENCH PRESS- 8@170/5/5/5@190/3/3@208lbs
   (20 MIN CAP/BASED ON 10/1/12)
   5 RFT OF: 12 PUSH PRESS (95)/9 BOX JUMP (24″)/6 EACH OVER HEAD LUNGE (45lbs)
   7:25 Rx

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2. 

   Marina says:

   10/16/2012 at 9:16 AM

   aww Tom!!! love this guy 🙂

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3. 

   Coach TamBot says:

   10/16/2012 at 10:13 AM

   PR’ed my 400m Run today – 1:52 🙂

   I did a double TABTATA Alternating
   Push Press @ 75/ Ring Dips MOD – 27 PP & 41 Ring Dips.

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4. 

   CT says:

   10/16/2012 at 11:50 AM

   200M Run @ 90%;90 Seconds Rest: 34 secs

   2 Rounds of: 1 Minute Each: Burpees/Wall Walk/Air Squat: 109 total

   Bench Press: 8@65%/5/5/5@75%/3/3@80% 1RM (20 Min Cap/based on 10/1/12): 8@115, 5/5/5@130, 3/3@140

   5 RFT of: 12 Push Press (95/65) /9 Box Jump (24/20) /6 Each Over Head Lunge (45/25): 13:40 rx. Ouch, says my shoulders…and legs

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