WOD 8/24/12

2 Rounds of: 30 Seconds ea: Jumping Jacks/Mountain Climbers/Flutter Kicks

Split Jerk– 5/5/5/5; 90 Seconds rest between efforts (Max Effort/20 Minute Cap)

4 RFT of: 9 Squat Jump/30 Sit Up/20 OHS (75/45)

3 Rounds of: Hand Stand Hold (Max Effort);1 Minute Rest between rounds

6 replies

cahill says:
08/24/2012 at 9:40 AM

Endurance. 200m run every minute.
work on push press/ Mike and I worked together I got to 175 failed at 185.
metcon 3 rft 10 HSPU/12 95#front squats/15 32KG KB swings- 13:10 as RXed.
+15 Cahills. enjoy the weekend folks
Reply
Marina says:
08/24/2012 at 10:05 AM

great 7am class today! loved all the looks I got as I walked in ahah thanks for the welcome guys 🙂

Split jerk – 5/5/5/5 – 75/85/90/90 worked with jaime, not our PR but it was heavy as f&^*

4 RFT: 10:55RX

handsatdn holds 30 secs each, my back was giving out
Reply
- Nikki says:
  08/24/2012 at 8:17 PM
  
  90 on the split jerk, Nice work and great time on the metcon!
  Reply
CT says:
08/24/2012 at 10:15 AM

6am Endurance WOD:

100m row every 30 secs for 6 mins

Push Press – WU 5@45, 3@75, 2@95. WS 1@115, 1@125, 1@135, 1@145 PR (I feel like I could’ve gone higher, but Coach was following the clock today)

3 RFT: 10 HSPU / 12 Front Squat (95) / 15 KBS (1.5 pood) – 9:15 rx
Reply
Nikki says:
08/24/2012 at 8:26 PM

Warm up was okie dokie… Split jerk 35/45/55/65 but only was able to do last 3 reps as a push jerk… Tambot your my hero! Amazing Strentgh girly!!!

4 RFT 9 squat jumps (unbroken each round) 30 sit ups (unbroken each round) 20 OHS @45lbs (broken, lots of brokenness) 14:35

Hand stand hold: need Coach Iz wrists for this… 1- 43 seconds 2- 1 minute 3- 54 seconds
Reply
- Coach TamBot says:
  08/25/2012 at 6:20 AM
  
  Warmed up for 3 min
  
  Split Jerk – 5/5/5/5/3 – 65/75/85/95/105
  
  Metcon – 15:15Rxed
  
  Handstand holds 22/30/28
  Reply