WOD 9/26/12 c

5 Minutes Calve/Hip/Back Mobility

400M Run; 1 Minute Rest/4 Minute AMRAP of: 3 Strict Toes To Bar/5 HRPU/5 Strict Knee To Elbow/3 Plyo Push Up

Low Bar Squat– 2/2/2/2/2/2/2 @ 80-85% 1RM; 2 Minute Rest Between Efforts (20 Minute Cap)

12 Minute AMRAP of: 6 HSPU/5 C2B Pull Up/4 Power Clean (135/95)

10 replies

cahill says:
09/26/2012 at 10:47 AM

Fun one this am, thanks for entertaining my Daughter today she had fun.
warm up 1 minute technique row, then 500m Row and 100 airsquats. 3:50
tabata squat clean thrusters @ 95#. 27 in total, 5/4/3/3/3/3/2/4
Farmers walk. 50 foot walk with 310 # this was pretty fun. turning was not easy
Quick metcon 2 deads@225# 3 C2Bar pull ups- 7 rounds in 5 minutes
Reply
- michaelcahill73 says:
  09/26/2012 at 1:48 PM
  
  oh yeah, halfway throught the tabata clean and thrusters I caught my adams apple. oh man it hurt. I can’t button my shirt all the way today.
  Reply
cahill says:
09/26/2012 at 10:47 AM

Fun one this am, thanks for entertaining my Daughter today she had fun.
warm up 1 minute technique row, then 500m Row and 100 airsquats. 3:50
tabata squat clean thrusters @ 95#. 27 in total, 5/4/3/3/3/3/2/4
Farmers walk. 50 foot walk with 310 # this was pretty fun. turning was not easy
Quick metcon 2 deads@225# 3 C2Bar pull ups- 7 rounds in 5 minutes
Reply
CT says:
09/26/2012 at 10:50 AM

Strength WOD:

Run 1 min @ 50% / 400m run (1:10) / 100 air squats.

Tabata Squat Clean Thruster @ 50%: 4/4/3/2/3/2/3/3 @ 75 lbs

50′ Farmers Carry Max Load: carried with the big boys, Cahill and Mike Martin, got up to 250 lbs.

No time for final metcon.
Reply
John Sico says:
09/26/2012 at 11:32 AM

400M Run; 1 Minute Rest/4 Minute AMRAP of: 3 Strict Toes To Bar/5 HRPU/5 Strict Knee To Elbow/3 Plyo Push Up – Not sure how many rounds…doing these strict is tough!

Low Bar Squat- 2/2/2/2/2/2/2 @ 80-85% 1RM; 2 Minute Rest Between Efforts (20 Minute Cap) – 245/255/255/255/255/265×1

12 Minute AMRAP of: 6 HSPU/5 C2B Pull Up/4 Power Clean (135/95) – 5 rounds

Also: I left my book out! Sorry, the 8am class intimidated me.
Reply
tinad75 says:
09/26/2012 at 11:57 AM

Signing in from Chicago:
Front Squat- 1RM 145#/155# failed

12 min AMRAP
9 HSPU
26 Box jumps (20′)
77 DU or 154 singles for me
35 hang power clean (65#)

2 rounds + 13

extra: 50 GHD sitps
Reply
- CT says:
  09/26/2012 at 12:27 PM
  
  Are their t-shirts cool?
  
  NY style or Chicago deep dish?
  Reply
- Marina says:
  09/26/2012 at 12:49 PM
  
  wow awesome wod! great job repping
  Reply
eddie says:
09/26/2012 at 6:11 PM

awesome photo of CanaDan winning! Every saturday I been doing the hardest ass WOD’s to light a fire under my german people’s asses. I saw yesterday mention of a girl named Karen. i remember her & trying to sub 15 with a butt load of double unders & muscle ups too. I got my double unders easy now & I can still do the KFC 10 piece bucket of chicken arm bar muscle ups. I want to to kick these kraut butts, coaches, you got a good one for me?
Coach Jeff, peace brother! Every time I try to beat somebody stronger than me, i think about how I always wanted to beat you.
Reply