WOD 8/27/12
3 Rounds of: 1 Minute Max Distance (meters) Row; 90 Seconds Rest Between Efforts
5 Minutesof Back/Leg/Shoulder Mobility
Bench Press– 15 Minutes to Heavy Double
15 Minute AMRAP of: 6 Each Pistols/6 OHS (45/25)/12 Plate Burpee (45/25)
Main site weird ass chipper:
25 walking lunges
20 pull ups
50 box jumps @ 20”
20 double unders
25 ring dips
20 k2e
20 kbs @ 2 pood
30 sit ups
20 hang squat cleans @ 35# kbs
25 back extensions
30 wall balls @ 20#
3 rope climbs
19:07
Random
What was the hardest part of this wod?
3 Rounds of: 1 Minute Max Distance (meters) Row; 90 Seconds Rest Between Efforts: 880m total
Bench Press15 Minutes to Heavy Double: 75/95/115/125/135/155/165/175×1
15 Minute AMRAP of: 6 Each Pistols/6 OHS (45/25)/12 Plate Burpee (45/25): 4 full rounds, 6 pistols, 6 OHS, 2 Plate Burpees Rx
3 Rounds of: 1 Minute Max Distance (meters) Row; 90 Seconds Rest Between Efforts – 300m/301m/295m
Bench Press- 15 Minutes to Heavy Double – 135/165/175/185×1/205F (Ok, this wasn’t even close, but I figured I’d give it a shot)
15 Minute AMRAP of: 6 Each Pistols/6 OHS (45/25)/12 Plate Burpee (45/25) – 4rds. Tried to do the pistols unassisted; these got really difficult. And plate burpees are as bad as they sound.
Last week of the o-lifting program.
Snatch 1-1-1-1-1
115-125-135-145-150PR
SUPER happy with this, I actually power snatched 150 the first time, put it down, and then full on snatched it. Both of those are PRs. Didn’t hit 155lbs, but I had already lifted a lot for the day. So I’ll take that PR for sure!
AMRAP in 15 of:
6 pistols/leg
6 OHS @ 45lbs
12 plate burpees @ 45lbs
Total = 5rounds + 2 pistols per leg. My shoulder was not liking the burpees. Still happy with the score though. Nice job to all the nooners today! Some great score on the WOD, and some nice PRs on the bench!
Coach Dan
3 Rounds of 1 min max Distance Row- 313m/281m/273m
Bench Press-5×45/ 5×95 / 5×125 / 5×155 / 5×155 / 5×155
15 min amrap- 5 Rounds + 6 Pistols each leg rx