WOD 10/22/12

1. 

   dariel31 says:

   10/22/2012 at 8:31 AM

   5 MINUTES OF HIP/LEG/CALVES/SHOULDER MOBILITY
   3 RNFT OF: 25 AIR SQUAT/20 SIT UP/30 SECONDS OF: SHOULDER TAPS (6 MINUTE CAP)
   SQUAT CLEAN THRUSTER- 15 MINUTES TO ESTABLISH A HEAVY SINGLE
   135/155/175PR/185PR/195PR/200f(PR clean couldn’t thruster it)
   EMOM FOR 10 MINUTES: 3 SQUAT CLEAN THRUSTER (95)/3 C2B PULL UP
   3 ROUNDS OF 45 SECONDS EACH: MAX REPS HRPU;20 SECONDS REST/WALL BALL (20);20 SECONDS REST/USA K.B. SWINGS(20KG);20 SECONDS REST
   Hrpu 30/25/20
   Wall ball 22/19/17
   Usa kb swings 21/22/23
   Total 199

   Reply
2. 

   dariel31 says:

   10/22/2012 at 8:31 AM

   5 MINUTES OF HIP/LEG/CALVES/SHOULDER MOBILITY
   3 RNFT OF: 25 AIR SQUAT/20 SIT UP/30 SECONDS OF: SHOULDER TAPS (6 MINUTE CAP)
   SQUAT CLEAN THRUSTER- 15 MINUTES TO ESTABLISH A HEAVY SINGLE
   135/155/175PR/185PR/195PR/200f(PR clean couldn’t thruster it)
   EMOM FOR 10 MINUTES: 3 SQUAT CLEAN THRUSTER (95)/3 C2B PULL UP
   3 ROUNDS OF 45 SECONDS EACH: MAX REPS HRPU;20 SECONDS REST/WALL BALL (20);20 SECONDS REST/USA K.B. SWINGS(20KG);20 SECONDS REST
   Hrpu 30/25/20
   Wall ball 22/19/17
   Usa kb swings 21/22/23
   Total 199

   Reply
3. 

   CT says:

   10/22/2012 at 12:18 PM

   Abbreviated 6am WOD today, yet it still kicked my ass.

   3 RNFT of: 25 Air Squat/20 Sit Up/30 Seconds of: Shoulder Taps (6 Minute Cap)

   Squat Clean Thruster: 15 Minutes to Establish A Heavy Single (did not do this)

   EMOM for 10 Minutes: 3 Squat Clean Thruster (95/65)/3 C2B Pull Up
   Rx

   3 Rounds of 45 Seconds each: Max Reps HRPU;20 Seconds Rest/Wall Ball (20/14);20 Seconds Rest/USA K.B. Swings(20/16kg);20 Seconds Rest: I lost count of these

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4. 

   Rory M says:

   10/22/2012 at 1:36 PM

   3 RNFT of: 25 Air Squat/20 Sit Up/30 Seconds of: Shoulder Taps

   Squat Clean Thruster-5×45 / 3×95 / 1×125 / 1×145 / 1x165PR / 1×165

   EMOM for 10 Minutes: 3 Squat Clean Thruster (95)/3 C2B Pull Up

   3 Rounds of 45 Seconds each: Max Reps HRPU;20 Seconds Rest/Wall Ball (20);20 Seconds Rest/USA K.B. Swings(20kg);20 Seconds Rest

   HRPU- 25/16/13
   WallBall- 21/17/18
   KBS- 24/21/24

   Total-179

   Reply

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