WOD 9/4/12

5 Minute Shoulder/Back Mobility

Alternating Tabata- Air Squat/Row

Push Press– 15 Minutes to Establish a Heavy Triple

For Time: 40 WallBall (20/14)/12 Wall Walk/30 WallBall/9 Wall Walk/20 WallBall/6 Wall Walk

3 Minute Max Rep Sit Ups

8 replies

John Sico says:
09/04/2012 at 10:30 AM

Surprise non-gymnastics class today. Feel better Kurt!

Push Press- 15 Minutes to Establish a Heavy Triple – 125/135/145/155. Ran out of time, would have liked to try a bit heavier.
For Time: 40 WallBall (20/14)/12 Wall Walk/30 WallBall/9 Wall Walk/20 WallBall/6 Wall Walk – 10:55
3 Minute Max Rep Sit Ups – 87
Reply
John Sico says:
09/04/2012 at 10:30 AM

Surprise non-gymnastics class today. Feel better Kurt!

Push Press- 15 Minutes to Establish a Heavy Triple – 125/135/145/155. Ran out of time, would have liked to try a bit heavier.
For Time: 40 WallBall (20/14)/12 Wall Walk/30 WallBall/9 Wall Walk/20 WallBall/6 Wall Walk – 10:55
3 Minute Max Rep Sit Ups – 87
Reply
Charles George says:
09/04/2012 at 10:38 AM

Heavy triple 95-125-145-155-165 (PR for the x3, that’s the same as my 1rep PR)

40/12 – 30/9 – 20/6 – 15:27
Reply
CT says:
09/04/2012 at 12:25 PM

Greetings from Crossfit Transformation in suburban Detroit. Very similar WOD today –

Warm up (NFT) 400m run, bear crawl, high knees, heels to butt

Push Press 10 @ 70% 1RM, 8 @ 75%, 6 @ 80%, 5 @ 85%:
10@95 / 8@105 / 6@115 / 5@125

5 RFT: 20 wall ball (20/14) / 200m run (in torrential downpour) : 13:50rx. This one is harder than it looks.

Very friendly group here. I repped 718 well wearing my tshirt and finishing 1st in metcon. Woo!
Reply
- michaelcahill73 says:
  09/04/2012 at 2:48 PM
  
  was it a lamaze class? Have fun Chris, Michigan stinks either that or Alabama is just that good.
  Reply
- Head Coach says:
  09/04/2012 at 11:02 PM
  
  Nice job CT!
  Reply
Coach TamBot says:
09/04/2012 at 4:41 PM

OMG I turned into a WET Noodle on vacation

Warm Up – Alt Tabata Row for Calories/ Air Squats – 18 Cal/ 60 AS

Push Press 3/3/3/3/3 – 75/80/85/90/95 – the 3rd one was split slightly
Then I F’ed at 95 again

Wall Ball/ Wall Walks – 13:53 MOD – My Wall Walks were pretty sad. More like a hand stand hold and a slide. 🙁

Tomorrw I will try again.
Reply
Head Coach says:
09/04/2012 at 11:01 PM

WU -3rft of 50 unbroken double Unders/21 ring dip/21 air sq/50 ub du’s/15 dip/15 as/50 ub DU’s/9 dip/9as=6:06

Press-5@45/3@95/1@115/125f/120f/117f
Bench Press- 5@45/95/3@145/1@165/190/200f

of:5ea kb shrimp/5ea kb Upa/5ea kb rocking chair get up/10 ea alt row/5ea Brazilian get up/10 ea fighter figure 8/5ea double leg high pull (16kg)
Reply