WOD
Run 800 meters
then do 5 Rounds of:
10 Chest to Bar Pull-ups
6 Squat Clean Thrusters (95/65)
then,
Run 800 meters
For time
Pick a challenging weight but not so heavy that it has you resting too long.
This WOD should be 20 minutes or less. If subbing is needed sub the rounds and weight, not the reps. Keep an eye on the clock so you know if you have to cut the rounds short and start your run. DO NOT LET PRIDE GET IN THE WAY!!! OUT OF SPEALLERS MOUTH "IT IS BETTER TO GO LIGHTER AND KEEP MOVING THAN TO USE HEAVY WEIGHT AND GO SLOWER"!!!!! THIS BUILDS THE MOTOR, THE STRENGTH WILL COME!!!
This WOD should be 20 minutes or less. If subbing is needed sub the rounds and weight, not the reps. Keep an eye on the clock so you know if you have to cut the rounds short and start your run. DO NOT LET PRIDE GET IN THE WAY!!! OUT OF SPEALLERS MOUTH "IT IS BETTER TO GO LIGHTER AND KEEP MOVING THAN TO USE HEAVY WEIGHT AND GO SLOWER"!!!!! THIS BUILDS THE MOTOR, THE STRENGTH WILL COME!!!
Post time to comments
Is that you in the gray shirt looking down and to your side behind all the awardees?
ReplyDelete11:00, green section next to the red sign, top row, seats 1 & 2. Just guessing...
ReplyDeleteGuy in gray shirt...Green section, bottom row, last two seats above red wall (with no words).
ReplyDeleteThe guy in the gray standing on the 20" box waving to the crowd?!?! Oh wait... You're not quite that old yet are you jack?
ReplyDeleteNo, but seriously are you sitting next to the black flag that is covering danyelle?
ReplyDeleteBy the way, the WOD on this post. We never did this at home, but I'm guessing we will when you get back? Looks like a killer. Just wondering what average times were.
ReplyDeleteYou guys are doing it today buddy
ReplyDeleteElite times around 15 minutes
ReplyDeleteJamie- Sorry to vague
ReplyDeleteFresh- You got it!!!
Sean-You got it too, but too late!!!
Jack- 29:03/135lbs/4 rounds
ReplyDeleteHad to sub to 4 rounds and still did not come in the right time domain. I should have done 3 rounds at that point. Took too long cause I used 135lbs when I should have used 115lbs. Took it out of me. The last run went... Jog, walk, jog, walk, puke on my shoes, walk, jog, NO JOKE!
Peanut
ReplyDelete21:39/55lbs/grn bnd
This WOD made me nervous from the second i read what it was, but it wasn't too bad...if you guys pick your weights correctly you should be able to do AT LEAST 3 squat cleans unbroken in the 1st round if not all 6. Spealler told us to pick the weights where we could get all 6 reps, but once we started it was more like 3...so just pick accordingly.
Have fun with this one...go at your own pace, but be sure to keep an eye on the clock so you can sub if needed. Make sure that everyone is getting below parallel on their squats, arms fully locked out at the top of the thruster with your ears showing in front of the arm, and chest hits the bar or it's a no rep!!! Don't forget to post times and weights.
Are you going to post your bowling scores????
ReplyDeleteGame 1:
ReplyDeleteJack- 79
Peanut- 91
Game 2:
Jack- 93
Peanut- 83
You think we have a bowling career ahead of us? LOL!!!!!!
Jack you should use a 30 pound medicine ball and Danyelle you can use a 20 lb one and then I guarantee none of those pins will be standing!!!
ReplyDeleteexcept the ball would never make it to the pins!!!!!!
ReplyDeleteNunn:
ReplyDelete800m run
Subbed: 15 ABMAT, 10 Push Press (75 lbs) for 3 rounds
800m run
13:23
Nadyne
ReplyDeleteSub:
5 min Airdyne
15 Abmat Situp; 10 shoulder press (15#DB) 3 rds
5 min Airdyne
14:15
19:15/75lbs/blk band/3 rds
ReplyDelete20:14/50lbs/Blue band/ 4rds
ReplyDeleteTough work out! Died on my run. Walked and jogged on my second 800m.
KILLER:
ReplyDeleteSubbed rum 5:30 Airdyne
10 C2B pullups red band
6 Squat Clean Thrusters 75#
4 rds
21:12
Was happy with what I did. Enjoyed the challenge. After class and a little break I did my first butterfly pullup c2B 2 in a row. Finally made it. It has been a goal from day one,
800 m run
ReplyDelete10 c2b pullups green band
6 Squat clean thruster 37lbs.
2 rds+10
800m run
18:08
sub workout:
ReplyDelete5 min airdyne
15 abmat situps
10 shoulder press (15lb)
5 min airdyne
14:44