WOD 11/16/12 c

8 Minutes of Leg/ Back/ Hip/ Shoulder Mobility

800M Run

Clean– 15-18 Minutes To Establish a Heavy Single

3 RFT of: 9 Cleans @65% of above/6 Each TGU (20/12kg)/30 Double Unders (90 Second Cap for DU’s/ 18 Minute Cap for all 3 rounds)

9 replies

CT says:
11/16/2012 at 10:26 AM

6am Endurance WOD:

Warmup: Tabata Situps

3 Rds 1 min Max Effort DU, 45 Sec Rest, 1 min Max Effort Burpees.: 202 DUs, 56 Burpees

Clean: 12 min to heavy single: 95/115/135/155(F)

EMOM for 7 Mins: 2 Cleans @ 80% (115lbs), 3 HSPU:
Reply
CT says:
11/16/2012 at 10:26 AM

6am Endurance WOD:

Warmup: Tabata Situps

3 Rds 1 min Max Effort DU, 45 Sec Rest, 1 min Max Effort Burpees.: 202 DUs, 56 Burpees

Clean: 12 min to heavy single: 95/115/135/155(F)

EMOM for 7 Mins: 2 Cleans @ 80% (115lbs), 3 HSPU:
Reply
cahill says:
11/16/2012 at 2:19 PM

6 am tabata pull ups / push ups
-double unders and burpees 1 minute max effort 3 rounds each/ 108/40
-clean 95/135/155/185f/185 / 190f
7 rounds 2 cleans at155# /3 HSPU
Starting to feel more balanced on the hand stand. I want to start getting away from the wall and build confidence with this.
Reply
- Head Coach says:
  11/16/2012 at 2:42 PM
  
  Work on strict HSPU’s for a month. Like 25 a day. Then start working on free standing HSPU’s.
  Reply
  - Anonymous says:
    11/16/2012 at 7:50 PM
    
    I will try it
    Reply
Head Coach says:
11/16/2012 at 2:40 PM

800m run=3:29
Clean- 5×5@150 (70%)
3 RFT of: 9 Clean @100lbs/6 each TGU@16kg/30 Double Unders=13:22
Reply
dariel31 says:
11/16/2012 at 4:56 PM

Good job coach. It’s good to see you doing today’s WOD.
Reply
Coach TamBot says:
11/16/2012 at 8:16 PM

Warm Up: 4:02 Not a PR
Clean – 1/1/1/1/1 – 85/95/105/115/120/125/130F
3RFT – 15:40 @ 85 with Power Cleans (Bad Knee)
Reply
- Jaime says:
  11/16/2012 at 11:11 PM
  
  My lungs still hurt from that run. Thanks a lot Vicky…
  Reply