WOD 7/30/12

5-10 Minutes of Hip/Shoulder/Leg Mobility

For Time: 1 Mile Run/500M Row

Thruster– 1/1/1/1 (Max Effort/10 Minute Cap)

Tabata- Thrusters (95/65)

21/15/9 RFT of: HRPU/Ab Mat Sit Ups

9 replies

cahill says:
07/30/2012 at 10:06 AM

run/row- 10:21
thrusters-115/135/155/165
tabata thrusters 8-5-4-3-3-3-3-3= 32 or 3
21-15-9 pushups sit ups- 4:38 cahed out with doubles and pull ups. good times. So sorry I missed the beach. It is great to get a group like this together to have a great day at the beach.
Reply
CT says:
07/30/2012 at 10:40 AM

Great WOD today – HELLO MONDAY!

For Time: 1 Mile Run/500M Row – 8:08; 5:50 run (NYC PR), 1:59 row, 19 secs of transition

Thruster – 1/1/1/1 (Max Effort/10 Minute Cap) – 115/125/135/145 (PR)

Tabata – Thrusters (95/65) – 28 rx

21/15/9 RFT of: HRPU/Ab Mat Sit Ups – 3:43

Cash out: 2min max DU, 2 min max pullups – 71 DU, 20 pullups.
Reply
John Sico says:
07/30/2012 at 11:47 AM

For Time: 1 Mile Run/500M Row – 8:14; I was trying to catch CT, but I didn’t quite make it. 6:00 run though – PR!
Thruster- 1/1/1/1 (Max Effort/10 Minute Cap) – 145/165/175/185F
Tabata- Thrusters (95/65) – 38 RX’d
21/15/9 RFT of: HRPU/Ab Mat Sit Ups – 3:04 (I think)

Cashout: Carrying my laundry up the hill to my house. Almost didn’t make it. Tough workout today!
Reply
- CT says:
  07/30/2012 at 12:48 PM
  
  Wow – great time! You’re right on my tail, I have a feeling you may pass me soon..
  Reply
- michaelcahill73 says:
  07/30/2012 at 1:17 PM
  
  nice work on the tabata’s and the run. damn I am slow
  Reply
- dariel31 says:
  07/30/2012 at 8:55 PM
  
  Max reps double unders
  1 minute on 90 seconds rest in between.
  90/64/66
  Power snatch
  3 sets @ 80lbs
  3 sets @ 120lbs
  Over head squat
  3@65/3@85/1@105/1@115/1@120lbs
  8 minute amrap of
  3 power snatch @ 78lbs
  5 over head squats @ 78lbs
  7 sumo deadlift high pull @ 78lbs
  7 rounds +1 power snatch
  Reply
- jdfunaro9 says:
  07/30/2012 at 9:01 PM
  
  Yo John, it’s time for you to take me to your barber. I’m serious. Bro-date.
  Reply
Rory M says:
07/30/2012 at 1:40 PM

1 Mile Run/ 500m Row- 8:55
6:36 Mile PR

Thruster- 135/145/155/165F

Tabata- DNF
Got a stiff neck and back today. Need some rest and recovery I think.

21-15-9 – 2:36

Finally got a Bar Muscle Up today after class!
DNF Redemption!
Reply
kurt says:
07/30/2012 at 2:12 PM

Snatch 3 reps x 2 sets @ 115 (tight in squat)
Power snatch 3 x 3 @ 115 (easy)
Jerk 1@185,1@195,3@185,1@185,3×2@155
Power clean 3×5 @ 185

5 rounds
4 lg tire flips with jump
8 ghd situps with 12# mb throw
2 rope climbs
19:38
Reply