WOD 7/28/12

3 Rounds of: 200M Sprint; 1 minute rest between efforts

Push Press– 1/1/1/1/1 (Max Effort/15 Minute Cap)

3 RFT of: 500M Row/21 Push Press (115/75)/20 Jump Lunges each leg/500M Row/15 Push Press/20 Jump Lunges each leg/500M Row/9 Push Press/20 Jump Lunges each leg

7 replies

Coach TamBot says:
07/28/2012 at 11:24 AM

I need help bringing Kettlebells to the Beach!! Please reach out if you have a car

Email – Info@crossfit718.com
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- Coach TamBot says:
  07/28/2012 at 11:42 AM
  
  NeverMind-
  
  Heather!!/ Marina, you are my heroes!! Thanks SOOOO Much!
  Reply
Coach TamBot says:
07/28/2012 at 11:50 AM

For anyone going to the Beach WOD tomorrow – There will be a Beach WOD BR (Bike Ride), starting at 8am. There is about 8 people going.

Meet at 77 16th St between 3rd & 4th ave. It’ll be an easy ride – about 9 miles – shouldn’t take more than an hour, TOPS. Post today here or on FaceBook if you want to join.
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- gilliebean says:
  07/28/2012 at 6:52 PM
  
  Love this idea. Wish I could join!
  Reply
Coach K-Rod says:
07/28/2012 at 12:46 PM

4 Hill Sprints

3 RNFT

12 Lunges
12 Good Mornings
12 V-Ups
12 Knuckle Push Ups (wrists hurt in push up position)

5 Rounds:
10 Dumb bell Plank to Deadlift @ 40#s
100 Meter Sprint (turn around at 50 meter mark)

7:46
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gilliebean says:
07/28/2012 at 6:58 PM

What. A. WOD! OMG.

Because of pubic symphysis pain (which is getting better but is still nagging), I still can’t run. So instead of the sprints (to which I had been looking forward), I did rope undulation – 3 x 1 min (with 1 min rest between sets).

Push Press => 5×15, 1×35, 1×45, 1×55, 1×65

My 1RM for this is 75#. I was hoping to attempt that but ran out of time.

Met Con… I did 35# and regular lunges instead of jumping lunges because of the previously mentioned pain. Yes, it makes a difference. I finished *at* the time cap, 25:00.

I will remember this one well, tomorrow!

15 weeks PP! I guess I can stop counting now, eh?

P.S. Big thanks to Courtney who cleaned up Olivia’s mess on the med ball! 🙂
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cahill says:
07/29/2012 at 1:54 AM

ran a little, then lifted a little, then did a nasty metcon 25:08 as rxed. Crazy eddie and Vivion. “Anyone want to cash out”, yeah sure how about an 800 meter med ball run” Just rolled off of eddie or Viv’s tongue so naturally.
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