WOD 11/9/12 C

8-10 Minutes of OverHead/ Back/ Hip/ Shoulder/ Ankle Mobility

WU- 2 Rounds of: Row or Run 400M; 90 Seconds Rest Between Efforts

Snatch– 15 Minutes To Establish a Heavy Single

4 Snatches OTM for 5 Minutes @ 70% of Above

9 Minute AMRAP of: 7 Box Jump Over (24/20″)/12 HRPU

Saturday 8am

In response to the huge waiting list for the Saturday classes we have added an 8am WOD. If that works better for you please register for class. If attendance is good we will keep it on the schedule permanently.

7 replies

John Sico says:
11/09/2012 at 11:24 AM

WU- 2 Rounds of: Row or Run 400M; 90 Seconds Rest Between Efforts
Snatch- 15 Minutes To Establish a Heavy Single
95/115/135/145/155 F /150 PR

4 Snatches OTM for 5 Minutes @ 70% of Above: @ 105#

9 Minute AMRAP of: 7 Box Jump Over (24/20″)/12 HRPU
8rds + 7bjo + 11 PU. One short!
Reply
- Coach TamBot says:
  11/09/2012 at 11:47 AM
  
  Welcome Back John
  Reply
- Anonymous says:
  11/09/2012 at 10:05 PM
  
  Very nice.
  Reply
CT says:
11/09/2012 at 12:12 PM

6am Endurance WOD:

Row Ladder: 200m/400m/600m/800m/1000m: Didnt record times.

15 min AMRAP: 21 USSR KBS, 15 Ring Rows, 9 HRPU: 5 rounds + 15 Ring Rows @ 2 pood
Reply
Head Coach says:
11/09/2012 at 4:58 PM

WU- Mini Flight Simulator (unbroken)- 5/10/15/20/25/20/15/10/5=2:06
WU2- 20 each leg Walking Lunge/20 Wall Squat/20 HRPU
Snatch- WU- 5@15/45/75 WS- 10×3 @ 87 (50%)
Muscle Up- 5×6 NFT (12 Strict/18 Kipping)
5 Minutes of Mobility
Reply
- Coach TamBot says:
  11/09/2012 at 10:50 PM
  
  3 min row for calories – 31
  Snatch – Singles 55/65/75/80/85FFFFF
  behind the head jerks – singles 85/95/105/110/115PR Funny
  
  A few hours later
  
  2k Row – 10:48
  Snatch – singles 55/65/75/80/85FFFFF
  OHS – Tripples 75/80/85/95/105×2
  12 min Amrap – 3 Front Squats/7 Box Step Ups/ 12 Snakey push ups – 6 rounds completed
  Reply
gilliebean says:
11/09/2012 at 10:53 PM

Thanks Tami for a great class!

400m row X2 w/ 90 sec rest => 1:45, 1:41 (PR pace)

Snatches => 5×15, 35, 45, 55, 5×65, 2×70

Used 50# for the Snatches OTM.

AMRAP of GHD Sit-Ups & ModHRPU => 4 rnds + 7 GHD + 3 HRPU

I’m still having ligament issues. Blah, blah, blah…

Olivia doesn’t seem to like it when I do sit-ups. Weird.
Reply