WOD 4/22/11
Warm Up- Coaches Choice
Snatch Grip DeadLift– 3/3/3/3/3 + 10 Ring Dips between DeadLifts
10 minute AMRAP- Tire Flip
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Brooklyn, New York 11232
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Got to 245# for 1 rep. Was having some issues with how high the bar came up… let’s just say.
Did a 10 minute AMRAP of 400 meter run, 500 meter row. Got 2 rounds + 100 meters on the row.
Finished with a 10 minute AMRAP of 100# thrusters (95# is soooo light (;), 10 burpees, 20 DUs. Got 5 rounds + 3 thrusters. Would have had more if the first round I didn’t decide to suck at double unders. All the rest were unbroken, but that first round I was barely stringing two together.
(Jay-Z voice) Tammy you crazy for this one. I was looking forward to my tire flipping instead of doing an entirely new WOD at the end of another WOD. Ah well.
Power clean PR of 225 @ 3 today.
Perhaps more important was the 42 DU unbroken. My body I think is finally getting it.
Finished off the workout with a 10:00 AMRAP of playing with APPA.
Great day at the box! Did the CF Games WOD today:
7 rounds + 5 power + 10 toes to bar + 11 wallball. Total of 236 points. What a workout…
Shoulder still pretty sore, so I’m taking the next two days off to recover, and hit hard again on Monday. Nice work today, everyone!!
Coach Dan
Warm Up – AMRAP in 10 Minutes – 400 M Run & 50 Double Unders: 2 Rounds + 400 m Run
Snatch Grip Dead Lift: 85/90/95/100/105… Nice to work with Courtney today on technique.
AMRAP in 10 minutes – 5 Thrusters/10 Burpees/20 Double Unders
3 Rounds + 5 Thrusters
Shouldnt have warmed up with the DU’s messed me up in the end …. Till next time.
+ 22 Chin Ups
OMG
I PR’ed today on my Power Cleans 90lbs for 1 rep….
Thanks Jason for helping me out
🙂
Warmup:
(3) 400’s and (2) 500’s with 140m to go for my 3rd. Sad face.
Snatch grip DLs: I had my hands too far apart. When I was corrected I felt much stronger and left some reps out there. I blame….Appa.
final 3 @ 255
AMRAP: 5 thrusters @ 95, 10 burpees, 20 double unders
5 rounds + 5 thrusters and 10 burpees
Games WOD
20 min AMRAP
145# Power Clean
10 Toes to Bars
15 Wall Ball 20#
8 rounds +3 Power cleans
all of tom’s blood gave me special powers 😉
Deadlifts
185-205-225-235(f-only one rep-225
plus 10 ring dips between rounds
10 AMRAP
5 Thruster 95#
10 burpees
15 DU’s
4 rounds +5 thrusters+10 Burpees+ 12 DU (I actually did 10 thrusters on my first round
so I’m hoping to get extra credit.
Threw in a 3 bar muscle ups for fun at the end.
Way to get on that bloody bar !
Did that open wod 11.5
9 rounds, 5 power cleans, 10 t2b, 1 wallball
Ripped my hands to shit both of them. I will be out of commission on pulling work for at least a week. Wait that will be just in time to do the last wod of the open : thrusters and chest to bar pullups …. Great.
See you all again in primetime
3RFT – (18) 20# Ball Slams / (18) DU / (18) Triple Count Flutter Kicks – 4:04
Snatch Grip Dead Lift – 3 x 215/225/235/245/270
5rds x 10 Ring Dips – All unbroken
10Min AMRAP – 275# Tire Flip
PRIME TIME!!!!
21 Bar Muscle Ups/15 HSPU’s/9 Rope climbs hands only:)
i want to flip tires every day!!
warm up: 18 double unders/18 ball slams/18 flutter kicks….i forgot my time…but i killed it best i could
15:32 7 RFT 5 thrusters (65#)/10 burpees/20 DU
arms are bruised again from double unders (shit!)
I seriously want to flip tires everyday.
Was I at a different gym yesterday? It was early but did nobody else get forced to do the 7 rft of 5 thrusters @ 95#/10 burpees / 20 du’s. Tough 4 days. Going to take the whole weekend off.
We werent forced, we had been given options 🙂
LOL
Hey CF718ers, It was great coming in to train at your box. Kev and I are a bit sore today, we did the deadlifts and the 7 rounds for time WOD and the tyre flips. First time I’ve done tyre flipping, that was fun! We’ll be back again before we leave for Australia.
snatch grip Dead lifts 3/3/3/3/3- 205/225/235/245/255 – I liked these I like lifting heavy things. throw in 10 ring dips on the downbeat and you have some good excercise.
10 min AMRAP 5 thrusters@95#/10 Burpees/ 20 Double Unders – I got 4 rounds and 4 thrusters. it hurt.
Matt we were given option to do this amrap instead of the tire flip.