WOD 12/29/10

3 RFT of: 50 Air Squat/ 25 Push Up/ 12 Pull Up + 10 standing PVC Dislocate 10 squatting PVC Dislocate

45 Barbell Push Press for time

Strict Press– 1/1/1/1/1

Row 1k @ 24 SPM

AMRAP in 9 minutes of 5 Strict Presses (75%1RM) 10 GHD Sit Ups 20 KB Swing (M20kg/F12kg)

5 replies

Marina says:
12/29/2010 at 5:50 PM

So last day in FL for us before we jet off to Hawaii. Here is the WOD we did today:

Front Squats – 4×12 – 50% body weight
Marina – 53#
Ryan – 95#

WOD:
5 Power clean
5 front squat
5 push jerk
20 singles (jump rope)

Marina – 6:12 (53#)
Ryan – 7:02 (75#)

Happy New Year Tammy and Iz! We will see you in the new year! Can’t wait to come see it. Good luck on the opening day we will be there in spirit 🙂
Reply
- Head Coach says:
  12/29/2010 at 7:05 PM
  
  Thanks Marina, we will miss you guys at the opening but hope you have a great time in Maui. Thanks for all the support and you definately will be there in spirit:)
  Reply
Head Coach says:
12/29/2010 at 7:03 PM

WOD 12/29- 3 RFT of air squat/pushup/pull up= 6:11
45 barbell push press=1:04
Row 1k @24SPM=3:54
Strict Press- 1@95/100/105/115/120
AMRAP in 9min- 5press@90lbs/10GHD sit up/20 KB Swing@20kg=5 complete rounds + 5 press+4 GHD sit up (swithched to push press during 3rd rep of 3rd round)
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Jason J says:
12/29/2010 at 7:32 PM

12/29
3 RFT – air squats/pushups/pull-ups = 8:28
45 barbell push press = 1:29
1000M Row @24SPM = 4:14
Strict Press 1×5 – 1@65/75/85/95(failed)/85lbs
AMRAP in 9min – 5 strict press@65lbs/10GHD sit ups/20 KB Swings@16kg = 5 complete rounds + 4 press
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Cory OBrien says:
12/31/2010 at 10:51 AM

So I had to adjust this a little being at the NYSC and not having a stop watch.

Warm Up:
3min jump rope / 500m row (2:02)

45 barbell push press

Strict Press – 1 x 6 rds (65/85/95/105/115/125)

5 rounds – 5 strict press @ 95lbs / 15 sit ups / 20 kb swings @ 20kg
(not sure of time but kept as fast a pace as possible)

3 rounds – 50 air squats / 25 push ups / 12 pull ups
(again not 100 percent sure of the time but I was a waste at this point and probably had double the time)

1 Km row – 4:06
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