WOD 5/17/11

Warm Up- Coaches Choice

AMRAP in 7 minutes of: 3 Thruster (95/65lbs)/ 5 Dead Hang Pull Ups

Clean– 3/3/3/3/3 (75%1RM)

14 replies

coachcanadan says:
05/17/2011 at 11:29 AM

Sweet wod.
7 min amrap = 78 reps. 10 rounds of thrusters, 2 reps shy of 10 rounds on the pullups.
Clean 3-3-3-3-3
135-145-155-165-175pr for 3RM
185x1pr for squat clean.

Warmed up with 3RNFT of:
5 assisted pistols per leg
10 pushups
15 abmat situps.

Worked on muscle-ups. Still no luck.
Reply
Marina says:
05/17/2011 at 12:10 PM

warmup: 3 RNFT 10 ring rows/10 pushups/20 air squats

7 min amrap – 65# + no band on pullups – 6 rounds

Clean 75×3 / 85×3 / 85×3 / 85×3 / 85×3 / 95×1 PR
Reply
Rory M says:
05/17/2011 at 2:09 PM

Warm up 3 RNFT 5 assisted pistols each leg/ 10 pushup/ 15 abmat situps
7 min amrap – 85# + band assisted pullups – 5 rds + 3 thrusters
Clean 85×3 / 95×3 / 105×3 / 115×3 / 125×2
Reply
- coachcanadan says:
  05/17/2011 at 2:58 PM
  
  Dude, your progress is outstanding. Keep it up, brother!!
  Reply
  - Rory M says:
    05/19/2011 at 12:48 PM
    
    Thanks man! I keep watching that clip of my sweet clean. Hahaha good times.
    Reply
Tammyli says:
05/17/2011 at 4:58 PM

OK so I lost my Mojo on Saturday @ the MetroDash…. So I went looking for it. I decided to trace my steps and see what happens..

Mixed it up, Sunday Monday & Tuesdays WOD

3RFT – 10 Swings 12K/9 Thrusters 12k/8 High Pull 12k/ 7 Snatch 8k/ 6 Goblet Squats 12k/ 5 Clean PP 8k/ 4 TGU 8k 14:51 ( I call this one the K- Bomb)
Snatch – 1/1/1/1/1 – 45/50/55/60/65F
Clean – 3/3/3/3/3 60/65/70/75/80PR
7 Min AMRAP RX’ed – 3 Thrusters @ 65lbs / 5 Dead Hang Chin Ups : 5 Rounds + 1 Thurster
Reply
- Tammyli says:
  05/17/2011 at 5:39 PM
  
  I am BACK!!!!
  
  – Baby Bells
  Reply
  - Head Coach says:
    05/17/2011 at 10:18 PM
    
    Welcome Back!
    Now Do Work Son!!:p
    Reply
Head Coach says:
05/17/2011 at 5:01 PM

Warm Up- 17 Pistols + 2 RNFT of: 30 Air Squats/20 Push Up/10 Ring Rows
7 min AMRAP of: Thrusters/Dead Hang Pull Up= 11 rounds of Thrusters/ 10 rounds of Pull Ups
Clean- 3@135/155/165/175/185
Reply
- Tom T says:
  05/17/2011 at 10:01 PM
  
  Nice weight coach !
  Reply
  - Head Coach says:
    05/17/2011 at 10:17 PM
    
    Thank you sir:) Should have gone heavier. Next time!!
    Reply
Cory OBrien says:
05/17/2011 at 8:49 PM

Warm up – 3min DU and 3 RNFT 5 pistols/10 push up/15 ring row

7min AMRAP – 10 rds thrusters + 9 rds pull ups

Clean – 3 @ 135 / 135 / 155 / 155 / 170(PR)
1 @ 185 (PR)
Reply
- Tom T says:
  05/17/2011 at 10:01 PM
  
  That a boy … Primetime … I am always watching
  Reply
  - Head Coach says:
    05/17/2011 at 10:15 PM
    
    You so Crazy!! Lol
    Reply