WOD 8/22/12 c

This is what we are NOT doing!

1 Minute of light Row for technique/500M Row @ 28 SPM

5 Minutes of Hip/Calve/Lat Mobility

Pause Low Bar Squat– 6/6/6/6 @65-75% 1 RM (3 Second Hold at the bottom/20 Minute Cap)

3 RFT of: 7 Front Squats (155/115)/12 Strict Chin Up/200M Run

10 replies

Bailey says:
08/21/2012 at 9:51 PM

If this picture was on a 718 shirt I would totally rock it…just saying
Reply
- coachcanadan says:
  08/22/2012 at 11:56 AM
  
  I like the way you think.
  Reply
CT says:
08/22/2012 at 10:22 AM

Strong Man WOD (grrrrr !!!):

400m run/50 air squats/15 cahills – 3:25

5 rds of 45 sec max rep tire flips – somewhere around 45-48 I’m guessing, on the medium size tire. Need more practice on technique before crushing the big one.

Low Bar Back Box Squats – 5@115, 3@165, 1@185, 1@205, 1@225. I struggled early on but somehow came close to my 1RM. Felt good.

Weighted Dips 1×10 max effort. Mine were not weighted, I was working on technique – imagining i was finishing a muscle up.
Reply
- Rory M says:
  08/22/2012 at 2:05 PM
  
  Whats A cahill?
  Reply
  - cahill says:
    08/22/2012 at 2:20 PM
    
    LATE burpee penalty for my habitual tardiness.
    Reply
    - Coach TamBot says:
      08/22/2012 at 4:10 PM
      
      LOL
      Reply
coachcanadan says:
08/22/2012 at 11:59 AM

500m row @ 28s/m = 1:43

Clean 2-2-2-2-2
135-155-175-195-200

Snatch 2-2-2
115-125-135

High Bar Back Squat 2-2-2
205-225-235

3 RFT of:
7 front squat @ 155#
12 strict chinup
200m run

Total = 7:37

Fun WOD! Looking forward to the Civilian Military Combine in a few weeks. Also, Slootsky and I signed up for the Paine to Pain trail half marathon on October 15th, it’s a great race. Who wants to join?

Coach Dan
Reply
Coach K-Rod says:
08/22/2012 at 12:55 PM

Warm Up:
3 Rounds NFT:
10 Sqts/10 GHD Sit ups/10 Hip Ext/15 Push Ups/10 Pull Ups

P. Clean: 1 @ 135/145/155/165/175/185/195 – full clean

For Time:
15 Thrusters @ 135#
200 M Run
20 Thrusters @ 95#
400 M Run
30 Thrusters @ 65#
800 M Run

16:36
Did this WOD with Sensei, had a great time!
Reply
Rory M says:
08/22/2012 at 2:09 PM

500m Row @ 28 spm- 1:48

Low Bar Squat w 3 sec pause- 6/6/6/6 @ 185

3 RFT – 6:56 rx
Fun one! Gotta love the motivation of competition. Nice job Noon crew!
Reply
Head Coach says:
08/22/2012 at 6:22 PM

500M=1:38.2
Snatch Balance- 2@107/123/140/140
Clean- 2@140/165/185/185 Touch and go reps!
Low Bar Squat- 2@195/225/255
Snatch Pull- 2@165/175/185/185
30 Seconds of: front lever/back lever/l-sit
Hand stand shoulder touch- 10 each alternating (slow and controlled)
30 Seconds of: Opposite arm leg reach/Plank/Bridge
3 Minutes Squat Therapy
Reply