WOD 8/15/12 C

5-8 Minutes of shoulder/back/hip Mobility

3 Rounds of: 20 Push Up/400M Run; after each round 1 min max rep Ab Mat Sit Ups (15 Minute Cap)

5 Minutes of: Muscle Up Practice

21/15/9 RFT of: Muscle Ups (or appropriate scale)/Power Clean (155/115) (20 Minute Cap)

10 replies

Anonymous says:
08/14/2012 at 8:07 PM

Awesome wod. I’m gonna have to do this one day.
Reply
Anonymous says:
08/14/2012 at 8:07 PM

Awesome wod. I’m gonna have to do this one day.
Reply
CT says:
08/15/2012 at 10:00 AM

3 Rounds of: 20 Push Up/400M Run; after each round 1 min max rep Ab Mat Sit Ups (15 Minute Cap): 9:34 with 78 total situps

21/15/9 RFT of: Muscle Ups (or appropriate scale)/Power Clean (155/115) (20 Minute Cap): I capped out at 15 mins. Only completed 39 pullups/ringdips and 36 power cleans at 95 lbs
Reply
cahill says:
08/15/2012 at 10:15 AM

10.54 and I got 60 sit ups. almost got a muscle up, I think If I kipped a little more I would get there. 21-15-9 ( dips,pull ups and cleans ) almost killed me. I got stopped out after 15 minutes 36 cleans 36 pull ups and 27 dips.
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Coach K-Rod says:
08/15/2012 at 1:40 PM

Light day of lifting:
Squat: 5 reps x 3 sets @ 205#
Press: 5 reps x 3 sets @ 95#

21 – 15 – 9
Thrusters @ 95#
SDHP @ 95#

8:40
Did not see the SDHP killing me as much as they did. I think I prefer Fran to this WOD. I had the first 21 thrusters unbroken.
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- Coach K-Rod says:
  08/15/2012 at 1:41 PM
  
  Oh and
  4 Rounds
  10 second hold of frog stand
  30 second rest
  Reply
Marina says:
08/15/2012 at 8:23 PM

Kurt’s Gymnastics Class

3min DU – 57 in a row PR!!!!!!!!

3 RNFT:
10 PVC OH Squats
10 K2E
10 Romanian deadlifts @45#
10 ring dips (red band)

WOD:
20 min AMRAP:
4 burpee pull up
6 pike pushups
9 KBS @16kg

got 12 rounds

1 min of front plank, left side plank amd right side plank
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- Nikki says:
  08/15/2012 at 8:44 PM
  
  Wow girl you rocked that class! Great job!
  Reply
Nikki says:
08/15/2012 at 8:50 PM

Endurance WOD
5 sets of 5 pulls on row to practice strong pulls… 5 min row of 26-28spm, 25 pulls to assess Strentgh of pulls… I learned a lot with this assessment, great addition Coach Tammyli, this was very interesting.

12 min of 2 HBBS on the minute @100lbs (70% Max Rep)

3 RFT of 200m run/12 burpees/8 T2B
8 min and change… Really need to working those T2B and endurance in general. First time taking the Endurance Class, and I Loved it!!!! Amazing Coaching Tammyli, definitely going to come to these classes more often 🙂
Reply
- Marina says:
  08/15/2012 at 10:21 PM
  
  Love endurance classes as well! Sucks none of them work with my schedule 🙁
  Reply