WOD 9/11/12

5 Minutes of Hip/Leg/Calve Mobility

For Time: 100 Double Unders (6 Minute Cap)

High Bar Squat– 15 Minutes to Establish a 1 Rep Max

4 Rounds of: 45 Seconds Hand Stand Shoulder Taps;20 Seconds Rest/45 Seconds Max Reps Ring Dips;20 Seconds Rest/45 Seconds Max Reps Thrusters (95/65);20 Seconds Rest

8 replies

dariel31 says:
09/10/2012 at 10:00 PM

Head coach Iz and Jacinto are in the video on the main site. Representing BK. Way to hold it down coaches.
Reply
- Coach K-Rod says:
  09/11/2012 at 9:47 AM
  
  Woot!
  Reply
dariel31 says:
09/10/2012 at 10:00 PM

Head coach Iz and Jacinto are in the video on the main site. Representing BK. Way to hold it down coaches.
Reply
Coach K-Rod says:
09/11/2012 at 9:49 AM

My first metcon after being sick didn’t work so well.

“Seven”
7 Rounds:
7 HSPU
7 Thrusters @ 135#
7 K2E
7 Deadlift @ 245#
7 Burpees
7 KBS @ 2 pood
7 Pull Ups

DNF (2 Rounds + 7 + 5 in 17:37)
My endurance and lung capacity just gave up on me. Sucks DNFing on a hero wod, but I’m not 100% and this certainly needed 100%.
Reply
- Dariel31 says:
  09/11/2012 at 11:43 AM
  
  Yea. That wod is crazy. The thruster is the worst part.
  Reply
- Coach TamBot says:
  09/11/2012 at 11:58 AM
  
  You should have just dropped the weight and finished. Did like 185lb DL and 95lb thrusters, lighter KB; everything else was cake-
  Reply
CT says:
09/11/2012 at 11:06 AM

Feels good to be back in 718, I missed you guys.

For Time: 100 Double Unders (6 Minute Cap): 1:35

High Bar Squat, 15 Minutes to Establish a 1 Rep Max: I did low bar squats due to my wounded neck. 5@115, 3@165, 1@215, 1@245 (PR)

4 Rounds of: 45 Seconds Hand Stand Shoulder Taps;20 Seconds Rest/45 Seconds Max Reps Ring Dips;20 Seconds Rest/45 Seconds Max Reps Thrusters (95/65);20 Seconds Rest: I forget my cumulative reps, though had 60 total after first round (45/10/5). My dropoff on the shoulder taps was more significant after round 1.
Reply
dariel31 says:
09/11/2012 at 9:14 PM

Tabata
Russian kb swings 70lb
Battle ropes
13/13/13/13

Zercher squat
3@75/95/115/135/155/175

EMOTM for 10 minutes
3 HSPU
9 Wall ball @ 14lbs and 10″

6 minute amrap of
3 power clean @ 135lb
3 front squat @ 135lb
1 thruster @ 135lb
5 rounds.
Reply