WOD 7/31/12 C

5 Minutes of Hip/Back/Shoulder Mobility

For Time: 200M Farmers Walk (HBD)

Clean&Jerk– 10 Minutes to build a heavy single

For Time- 10 Clean and Jerk (75% of 1RM)/10 Box Jump Overs (24/20″)/10 Thrusters (75% C&J 1RM)/10 Power Cleans (75% C&J 1RM)/10 Toes To Bar/10 GI Janes/10 T2B/10 Power Cleans/10 Thrusters/10 C&J

8 replies

Dillon says:
07/31/2012 at 6:52 AM

Tammy/Iz. It was so good to see you ys at the games. Hope you had a great time. Great job to jacinto as well. Keep up the great work.
Reply
Dillon says:
07/31/2012 at 6:52 AM

Tammy/Iz. It was so good to see you ys at the games. Hope you had a great time. Great job to jacinto as well. Keep up the great work.
Reply
dariel31 says:
07/31/2012 at 7:23 AM

5 MINUTES OF HIP/BACK/SHOULDER MOBILITY
FOR TIME: 200M FARMERS WALK (2 pood kb) 1:59 no drops)
CLEAN&JERK- 135/185/195/205/210/215 fx2
(got the clean failed at jerk)10 MINUTES TO BUILD A HEAVY SINGLE
FOR TIME- 10 CLEAN AND JERK (75% OF 1RM)/10 BOX JUMP OVERS (24/20″)/10 THRUSTERS (75% C&J 1RM)/10 POWER CLEANS (75% C&J 1RM)/10 TOES TO BAR/10 GI JANES/10 T2B/10 POWER CLEANS/10 THRUSTERS/10 C&J
19:44@ 157lbs
Reply
CT says:
07/31/2012 at 11:57 AM

Already feeling yesterday’s thrusters – can’t wait to see how I’ll feel tomorrow.

For Time: 200M Farmers Walk – 1:26 (45 lbs in each hand)

Clean&Jerk – 3@95 / 2@115 / 2@125 (PR is 135, didn’t feel like attempting that today)

For Time – 10 Clean and Jerk (75% of 1RM)/10 Box Jump Overs (24/20″)/10 Thrusters (75% C&J 1RM)/10 Power Cleans (75% C&J 1RM)/10 Toes To Bar/10 GI Janes/10 T2B/10 Power Cleans/10 Thrusters/10 C&J – 17:35 @ 95 lbs, Rx
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Head Coach says:
07/31/2012 at 2:57 PM

1 Mile Run- @ 80%=8:07.3
DeadLift- WU-5@45/135/225 WS-5×3@275
Bench Press- WU-5@45/135 + Koji Bench- 5@135 + Chains WS- 5×3@150 + Chains
10X5 Butterfly Kipping Pull Ups (all rounds unbroken)
10X5 Kipping HSPU (rds 1/2/3 & 5 Unbroken)
Reply
Coach TamBot says:
07/31/2012 at 3:50 PM

Warm Up 200m Farmers Walk- 2:02 @ 32k

10Min of skill work on the Bar.

For Time- 10 C&J/10 Box Jump Overs/10 Thrusters /10 PC/10 T2B/10 GI Janes/10 T2B/10 PC/10 Thrusters/10 C&J = 18:23 Rx’ed
@65lbs on the Axel(Fat Bar)

5 RNFT of 10 GHD Sit Ups/ 10 Hip Extentions
Reply
Nikki says:
07/31/2012 at 9:05 PM

200 m farmers walk with 16k.. 2 min and 2 sec
10 min skill work. Thank you Coach Tambot for keeping me mindful, you rock!
For time… 10 C&J 10 box jump on top and then overs 10 thrusters 10 power cleans 10 toes to bar Thank you so much Coach Iz for your help with these, the few I got were bc of you 10 gi janes 10 t2b really toe to almost bar 10 power cleans 10 thrusters 10 poor formed C&J @ 55lbs. 18 min 34 sec. I love metcons but need to work on maintains good form… Coach Tambot your my inspiration!!!

5rnft of Ghd sit ups and extensions… Thank you Coach Iz and Tammyli for saving my life lol dang my feeties!
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- Coach TamBot says:
  07/31/2012 at 10:03 PM
  
  LOL. It was pretty funny. Glad you didn’t get hurt
  Reply