WOD 8/29/12 c

5-8 Minutes of Over Head (Thoracic)/ Hip/ Shoulder/ Calve Mobility

200M Run; 1 Minute Rest/800M S.B. Run (40/20)

Press– 1/1/1/1/1/1/1 (Max Effort/20 Minute Cap)

21/15/9 RFT of: OHS (115/75)/T2B

5 replies

Coach K-Rod says:
08/29/2012 at 10:44 AM

Did part of the CrossFit Total. Nursing a slight injury to my lateral calf ligament, and heavy squats were out of the question.

Press: 1@135/F@140/F@140
Deadlift: 1 @ 335/F@345/F@345

The first fail at 140# on the press was a big surprise. It came up fast to just over my head and I couldn’t lock it out. But 135# was easy.

Factoring my squat in at 285 I would have had a total of 755, but with out the squat I got a 470.
Reply
cahill says:
08/29/2012 at 10:59 AM

135 on the press 21-15-9 OHS and T2B = 10:15 i adjusted to 95 # OHS . 6:10 on the 200m/800 m sandbag run
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CT says:
08/29/2012 at 11:06 AM

200M Run; 1 Minute Rest/800M S.B. Run (40/20): 5:20. Song crushed this one, 5:01 for him I think

Press 1/1/1/1/1/1/1 (Max Effort/20 Minute Cap): 75/85/95/105/110(F)/ 95×2

21/15/9 RFT of: OHS (115/75)/T2B: I did this at 95 lbs. Completely forgot my time.
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coachcanadan says:
08/29/2012 at 12:01 PM

High Bar Back Squat 1-1-1-1-1 (to 95%)
225-235-245-255-265

21-15-9
OHS 115LBS
T2B
TOTAL = 12:16

This one really got me. My shoulder was not a fan of it at all. THis is actually the first time I’ve finished a 21-15-9 wow with OHS at 115lbs. I’ll take it.

Coach Dan
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Rory M says:
08/29/2012 at 2:23 PM

200m Run / 1 Min Rest / 800 Sandbag Run (40)- 5:12

Press-1/1/1/1/1/1/1- 95/115/120/125/130/135PR!/140F

21-15-9- OHS (115) / T2B- 13:17 rx
Squat depth is not where it needs to be. The stronger I get the less flexible I get. And I wasn’t very flexible to begin with. This is becoming a problem.

Thanks Coach Dan for the sweet Spealler gear!
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