WOD 6/22/12

5-10 Minutes Warm Up- Coaches Choice

10 Minutes Hip/Shoulder Mobility

5-10 Minutes practice pistols/HSPU

For Time- Run 800M/10 rounds of: 10 Pistols(alternating 5 each leg)/10 HSPU/Run 800M

11 replies

cahill says:
06/22/2012 at 9:56 AM

having crossfit withdrawals
Reply
CT says:
06/22/2012 at 10:39 AM

Brutal WOD today – reminded me a little of Murph. I was pleased with my HSPU’s – didn’t scale as much I thought I would..

50 DU/40 Ballslams/30 Situps – 3:51

For Time – Run 800M / 10 rounds of: 10 Pistols (alternating 5 each leg) / 10 HSPU / Run 800M – 38:28 (I did the second 800m run after 8 rounds per Coach Iz’s instructions. I was able to knock out last 2 rounds afterward)
Reply
xamishx says:
06/22/2012 at 11:13 AM

This wasn’t quite as awful as I expected.

50 DU/40 Ballslams/30 Situps – 3:05

For Time – Run 800M / 10 rounds of: 10 Pistols (alternating 5 each leg) / 10 HSPU / Run 800M – 31:32 (Pistols RX’d, one abmat for HSPU)
Reply
- CT says:
  06/22/2012 at 1:23 PM
  
  Wow – those are great times. Nice!
  Reply
Head Coach says:
06/22/2012 at 12:17 PM

500M Row=1:37.9
Snatch- WU-5@45/90/107 WS-5×3@123
Clean&Jerk- WU-5@110/130 WS-5×3@150
High Bar Squat- WU-6@165 WS-6×4@195
GHD Sit Up (just beyond parallel=15×3
GHD Hip Extension=15×3
Strict HSPU- 10/10/10= rd1-5+4+1 rd2-4+5+1 rd3-5+4+1
Reply
- Coach K-Rod says:
  06/22/2012 at 12:30 PM
  
  Just had to break out the micro-plates?
  Reply
Coach K-Rod says:
06/22/2012 at 12:32 PM

Woke up a little late and couldn’t get my squats and presses in today. Will have to make it up tomorrow. Did instead:

5 Rounds
30 Sit Ups with 10# DB
25 Good Mornings with 10# DB

11:37
Reply
coachcanadan says:
06/22/2012 at 3:15 PM

500m row = 1:40
GHD warmup

Snatch 2×5 @ 95, 3×5 @ 110
Clean & Jerk 2×5 @ 110, 3×5 @ 125
High Bar Back Squat 2×6 @ 165, 1×6 @ 185, 2×6 @ 195

3RNFT of:
15 GHD situps
15 GHD hip extensions
15 wallballs 20lb, 10′ target

High volume week is over. Thank god. This took 2 hours. Next week is a back-off week, thank god.

Coach Dan
Reply
batistick says:
06/22/2012 at 3:36 PM

Holy Crappenstein. The puke monster came out today on that last 800. I think I finished in around 42 because I was vomitting. The big thing was that I did those handstand pushups STRONGER as the workout went on, and I believe If finished set 8 unbroken (with a kip, two abmat situps). Oh my god i puked so much. Thanks to Coach Dan, Jordan, Sam, Rahul and Bailey for a great class.
Reply
- Coach K-Rod says:
  06/22/2012 at 3:45 PM
  
  http://2.bp.blogspot.com/-d7W2dJht3kY/Tw36QhEFlKI/AAAAAAAAAlE/Fm61GNa_bZM/s1600/pukey-the-clown.jpg
  Reply
- Marina says:
  06/22/2012 at 4:58 PM
  
  ew Mike TMI!
  Reply