WOD 11/28/12 C

1. 

   dariel31 says:

   11/28/2012 at 8:09 AM

   8 MINUTES OF SHOULDER/ WRIST/ OVER HEAD MOBILITY/ HIP/ ANKLE
   WU- ROW 500M(1:40);1 MINUTE REST/TABATA- BURPEES 64 reps
   HANG SNATCH- 15 MINUTES TO A HEAVY SINGLE
   75/95/115/135/155/165PR
   EMOM FOR 7 MINUTES- 3 HANG SNATCH @ 115lb/ 5 RING DIP
   6 MINUTE AMRAP OF: 3 BAR MUSCLE UP (CHEST TO BAR)/21 DOUBLE UNDERS
   6 ROUNDS+3 MU+8 DU

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2. 

   cahill says:

   11/28/2012 at 10:43 AM

   800 meter run- 3:37
   overhead squats5x3 – 95/115/135/135/145
   3rounds of 10 lower bar squat 50% 1 rep max- 135 across the board
   6 min AMRAP 3 chest 2 bar pull ups 3 dips 21 DU’s – 5 full rounds

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3. 

   CT says:

   11/28/2012 at 11:39 AM

   6am Strength WOD:

   WU, 800m Row/Run: 2:59 (row)

   OHS: 3/3/3/3/3 Max Effort: 6@75 / 4@85 / 3@95 / 2@105 (1 F) /3@105

   Back Squat: 10/10/10 @ 50%: 10@125 / 10@125 / 10@125

   6min AMRAP: 3 C2B Pull-ups / 3 Ring Dips / 21 DU’s (lost count)

   Half Tabata, Burpees: 28

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4. 

   Rory M says:

   11/28/2012 at 1:54 PM

   WU- 500m Row (1:42) / Tabata Burpees- 59

   Hang Snatch Heavy Single- 75 / 95 / 115 / 125 / 135F / 135F

   EMOM for 7 Min- 3 Hang Snatch (85) / 5 Ring Dips

   6 Min Amrap of: 3 Bar Muscle Ups / 21 Double Unders
   6 Rounds + 1 Muscle Up

   Really fun one

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5. 

   cobrien811 says:

   11/28/2012 at 8:47 PM

   500m Row – 1:43
   Burpee Tabata – 54
   Hang Snatch – 75/95/115/135(f)/135/135
   EMOM @ 100#
   AMRAP – 5 rds Rx (then Rd 6 was 2 C2B and 1 MU, 21 DU) , plus 1 C2B

   Tried to catch Dariel and Rory but just didn’t have it in the tank. Great job guys! Bad ass!

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