WOD 6/18/12 c

Go Girl

5 minutes Hip/Back Mobility

For Time: Row 2K

Hang Power Clean– 2 Reps on the minute for 7 minutes (HAP)

Front Squat– 2 Reps on the minute for 7 minutes (HAP)

Push Press– 2 Reps on the minute for 7 minutes (HAP)

5-10 minutes Hand Stand Walk Practice

7 replies

CT says:
06/18/2012 at 1:17 PM

Good day today, I felt a lot better thanks to Mobility class yesterday. I think any regular CF’er should do this at least once a week.

For Time: Row 2K – 8:04.06

Hang Power Clean- 2 Reps on the minute for 7 minutes (HAP) 95/95/115/115/115/115/115

Front Squat- 2 Reps on the minute for 7 minutes (HAP) 115/145/145/145/145/165/165

Push Press- 2 Reps on the minute for 7 minutes (HAP) 95/95/115/115/115/115/115

5-10 minutes Hand Stand Walk Practice
Reply
Coach K-Rod says:
06/18/2012 at 1:34 PM

Lot of volume today.

Snatch: 3 reps x 5 sets @ 125#
Jerk: 1 rep x 13 sets @ 185#
Squat: 5 @ 255#, 4 @ 255# (depth issues on first rep), 5 @ 255#
Press: 5 @ 120#, 5 @ 120#, 4 @ 120#, 3 @ 120#, 3 @ 120#

3 Rounds:
7 Pull Ups
9 Burpees
12 Box Jumps @ 24″
3:49
Reply
- Head Coach says:
  06/18/2012 at 7:16 PM
  
  Beast!
  Reply
coachcanadan says:
06/18/2012 at 1:42 PM

Heavy volume week begins.

WU = 500m row, GHD stretching

Snatch 2×5 @ 95, 3×5 @ 110
Jerk From Rack 2×5 @ 105, 3×5 @ 125
Front Squat 2×6 @ 150, 3×6 @ 180 (this was the hardest part)
Clean Pull 2×6 @ 145, 3×6 @ 155

3RNFT of
12 GHD situps
12 GHD hip ext
15 box jumps 32″

Wowsa.
Reply
- Head Coach says:
  06/18/2012 at 7:16 PM
  
  I think we used the 30″ box 🙂
  Reply
Coach TamBot says:
06/18/2012 at 6:04 PM

Hey everyone

I wanted to ask you all who was going to bring what to the BBq on Saturday.

I am going to bring some steaks to Grill as well a Organic Beef Burgers from Costcos.. I will provide buns and cheese for the meat.
( Not Paleo )
Reply
Head Coach says:
06/18/2012 at 7:13 PM

3 minutes Versa Climb=275′
Snatch- WU- 5@45/75/90/90 5/5/5@125
Split Jerk- WU-5/5@110 WS-5/5/5@150
Front Squat- WU-6@130/155 WS-6/6/6@175
Clean Pull- WU-6@115/140 WS-6/6/6@160
GHD Situps- 12×3 nft
GHD Back Extension (forgot it was supposed to be hip extension)- 12×3 nft
30″ Box Jumps- 15×3
Reply