WOD 12/12/12

1. 

   Anonymous says:

   12/12/2012 at 8:47 AM

   3 RNFT OF 1 Minute row/50 air squats
   R1: 308 METERS
   R2: 298 METERS
   R3: 289 METERS
   800 METER RUN: 3:28
   POWER JERK
   5*2@185
   FRONT SQUAT
   5*2@185
   TABATA BALL SLAM/MED BALL SIT UP
   Didn’t keep track.

   Reply
2. 

   dariel31 says:

   12/12/2012 at 9:48 AM

   3 RNFT OF 1 Minute row/50 air squats
   R1: 308 METERS
   R2: 298 METERS
   R3: 289 METERS
   800 METER RUN: 3:28
   POWER JERK
   5*2@185
   FRONT SQUAT
   5*2@185
   TABATA BALL SLAM/MED BALL SIT UP
   Didn’t keep track.

   Reply
3. 

   CT says:

   12/12/2012 at 10:46 AM

   6am Strength WOD:

   WU: 6min AMRAP of: 200m SB Run / 30 Air Squats / 15 HRPU: 2 rounds + 200m + 15 Air Squats

   Power Jerk: 10 min to heavy single: 95/115/135/145

   EMOM for 5 minutes: 1 Power Jerk @ 90% max above = 130 lbs

   3 Rounds of: 350m row / 90 second ISO bar hold (185/125). This was difficult – had to rest the bar at least 3 times each round.

   Reply
4. 

   cobrien811 says:

   12/12/2012 at 7:34 PM

   Good time tonight.

   Flipped things around some.

   800m jog – 3:47
   PJ – 5@45/3@95/3@135. Work sets 2/2/2/2@165
   FS – 4@135/3@155. Work sets 2/2/2/2@205
   All 3 rows at about 280m + 50 AS

   Reply
5. 

   Head Coach says:

   12/12/2012 at 9:02 PM

   800m run=3:47
   Jerk- WU-5@45/3@95/135 WS- 2/2/2/2@165
   Front squat- WU- 3@135/155 WS- 2/2/2/2@195
   3 rnft of: row 1 min @100%/50 as= #1-280m?/#2-285m/#3-300m+50/50/50 Air Squat
   Thank you Steve and Cory for the company 😉

   Reply

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