WOD 7/27/12

10 Minutes Hip/Calf/Shoulder Mobility

Warm Up- Coaches Choice (5 Minute Cap)

Power Clean & Push Jerk– 3/3/3/3/3 ( Max Effort/20 Minute Cap)

Michael= 3 RFT of: 800M Run/50 Back Extension/50 Sit Ups

8 replies

Coach TamBot says:
07/27/2012 at 9:36 AM

Happy Birthday Sensi!!
Reply
Coach TamBot says:
07/27/2012 at 11:07 AM

Who is ready for Sunday.

Don’t forget to bring Beer and Ice!!!!!!
Reply
Coach K-Rod says:
07/27/2012 at 11:53 AM

Happ.. pee birthday!

Did “Little Arnie” today. Didn’t get up in time to get my Olympic lifts in.

21 TGUP Rt @ 1 Pood
50 KBS
21 OH SQT Lft
50 KBS
21 OH SQT Rt
50 KBS
21 TGUP Lt

25:30
Those Turkish Get Ups take forever regardless of the weight. Still, half the time it takes with 1.5 pood.
Reply
Coach K-Rod says:
07/27/2012 at 1:05 PM

Guess who made it on main site today?
http://media.crossfit.com/cf-video/G2012_6MinAthletesFans_SD.mp4
(about 2/3rd through with khalipa)
Reply
CT says:
07/27/2012 at 1:51 PM

Warm Up: 1 min max DU, 1 min max burpees, 1 min max pullups – 59, 19, 15

Power Clean & Push Jerk- 3/3/3/3/3 ( Max Effort/20 Minute Cap) – 75/95/115/125/125

Michael = 3 RFT of: 800M Run/50 Back Extension/50 Sit Ups – 21:57
Reply
Head Coach says:
07/27/2012 at 3:21 PM

3Minute Row@70%=771M
Power Snatch- WU- 3@45/65 WS-3@85/95/115
Power Clean & Push Jerk- Wu- 3@115 WS- 3@140/140/150
OverHead Squat- WU- 3@115 WS- 3@150/150/150
Snatch Pull- WS- 3@150/165/175
5 RFT of: 3 Bar Muscle Ups/6 Strict Push Ups/9 GHD Sit Ups/12 GHD Hip Extensions=5:29

Happy BornDay Sensei 🙂
Reply
- Head Coach says:
  07/31/2012 at 3:03 PM
  
  @8pm needed to blow off some steam so I ran 2.66 Miles in 25:31 @ 80% RPE.
  Reply
KurtRod says:
07/27/2012 at 5:44 PM

There’s an app for that!
http://www.teamusa.org/USA-Weightlifting/Features/2012/July/27/USA-Weightlifting-App.aspx
Reply