WOD 7/20/12

5 Minutes Hip/Shoulder Mobility

Burpees– 3 min Max Reps

Thruster– 3/3/3/3/3 (Max Effort/20 Minute Cap)

20 Minute AMRAP of: 250M Row/25 Goblet Squats (24/16kg)/12 Ring Rows/12 Wall Ball (20/14)

12 replies

CT says:
07/20/2012 at 11:15 AM

Burpees – 3 min Max Reps – 50

Thruster – 3/3/3/3/3 (Max Effort/20 Minute Cap) – 3@85 / 3@95 / 3@105 / 3@115 / 3@125 (PR)

20 Minute AMRAP of: 250M Row/25 Goblet Squats (24/16kg)/12 Ring Rows/12 Wall Ball (20/14) – 3 rounds + 1 250M Row rx
Reply
CT says:
07/20/2012 at 11:15 AM

Burpees – 3 min Max Reps – 50

Thruster – 3/3/3/3/3 (Max Effort/20 Minute Cap) – 3@85 / 3@95 / 3@105 / 3@115 / 3@125 (PR)

20 Minute AMRAP of: 250M Row/25 Goblet Squats (24/16kg)/12 Ring Rows/12 Wall Ball (20/14) – 3 rounds + 1 250M Row rx
Reply
Coach K-Rod says:
07/20/2012 at 1:06 PM

A little lack of sleep, but not a bad day.

Snatch: 1 RM @ 155# (failed 3 @ 165#)
Jerk: 1 RM @ 220# (PR)
Clean: 1 RM @ 205#
Sqt: 3 RM @ 265#
Press: 3 RM @ 125#

For Time:
30 GHD Sit ups
30 Deadlifts @ 225#
30 Double Unders
30 OH SQT @ 95#
30 Pull Ups

9:40
Reply
Rory M says:
07/20/2012 at 1:41 PM

3 minutes of burpees- 60
Thruster 3/3/3/3/3- 95/105/115/125/135pr
20 min amrap- 5 rounds + 76m row
Scaled the ring rows. Doing them with feet on the box is just too tough to get high reps. It takes me forever to get through a set. I will start work on these rx next. Strict ring dips and pullups are getting better slowly. I do a few sets of each before every class.
Killer wod today
Reply
coachcanadan says:
07/20/2012 at 2:25 PM

Snatch
3 @ 95
3 @ 105
2×3 @ 115

Clean
3 @ 135
3 @ 155
2×3 @ 175

High Bar Back Squat
2×3 @ 195
2×3 @ 215

For time
30 GHD situps
30 deadlift @ 225
30 double unders
30 OHS @ 95
30 pullups

Total: 10:37
OHS killed me!

Coach Dan
Reply
- Coach TamBot says:
  07/20/2012 at 2:49 PM
  
  Thanks for the pointers
  Reply
Coach TamBot says:
07/20/2012 at 2:48 PM

I still dragging ass today. But thanks Nik for the much needed motivation. Without you I swear I would have definitely cherry picked.

3 min Burpees – 30 I need to step it up here
Thrusters – 65×3/85×3/95×2/95×2/90×2 lame
20 min Amrap – 4 rounds rx – I hit my goal of 4 rounds but It was tough. Made it with 14 seconds to spare.

Nice watching the coaches WOD today. Jacinto, it’s a pleasure working with you.
Reply
- Nikki says:
  07/20/2012 at 3:06 PM
  
  You did a great job today, I saw your heart in every movement. Thanks for pushing and inspiring me everyday as well. You rock girly!
  Reply
- Coach TamBot says:
  07/20/2012 at 9:21 PM
  
  Got about 3 more cups of Coffee… Then I hit up the Oly WOD with Nik & Heather!
  working my percentages today
  Snatch – 2/2/2/2/2 – 55/60/65/70/75
  2 cleans & 1 jerk @ 85/95/100/105/100/95
  Front squat 2/2/2@ 100 – 3/3/3 @ 115
  Reply
dariel31 says:
07/20/2012 at 2:55 PM

3 minutes of burpees : 61
Thrusters 3@ 95/115/135/155/165
20 minute amrap of
250m row/25 goblet squat 24kg/12 ring row/12 wall ball
4rounds+250m row+25 goblet squats+12 rings row+10 wall ball
Reply
- dariel31 says:
  07/20/2012 at 2:57 PM
  
  Burpees were scaled up to a 3″ target.
  Reply
  - Coach TamBot says:
    07/20/2012 at 9:22 PM
    
    There you go!
    Reply