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Friday, 17 February, 2012

Posted by Mandee on February 16, 2012   |   15 Comments

Warm-up:

4 Shuttle runs alternating forwards and backwards

3 Rounds:

5 Box step ups

5 Rebounding box jumps

10 Kipping swings

10 Kettlebell SDHP

 

Workout:

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42.
Post time to comments.

 

Powerlifting:

A. Hang Power Clean. Power Clean. Squat Clean., 1.1.1. x 4 sets; Rest 5:00

B1. Sumo Deadlift 3-3-3 @13×1; Rest 2:00

B2. Weighted Back Extensions 3 x 8-10 @20×0; Rest 2:00

C. Kettlebell swings 5 x 30 reps 32/24 Kilograms; Rest 1:00 – All 30 reps must be completed within one minute. Followed by a one minute rest before starting the next set.

 

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15 responses to “Friday, 17 February, 2012”

  1. Josh Kennedy says:

    Eli making it look easy!

  2. VOD:
    I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God who loved me and gave himself for me. Galatians 2:20

  3. Tracey says:

    ELI!!!!!!!

  4. AP says:

    Rx’d 18:10

    Grip is gone…

  5. Tye says:

    Made up Crossfit Total this morning.
    BS: 315-335-345(X) 40 lb PR
    SP: 145-155-160(X) Match PR
    DL: 405-415-420(X) 10 lb PR
    905 Total – 65 lb PR

    Then 3 rounds of today’s WOD in 8:44. Did this one when it came out back on December 17th in 15:28 rx. I call it “death grip”

  6. Larry Lowe says:

    20:02 rx

    death grip is perfect name for this wod. worst my hands and forearms have felt in a while.

  7. Matthew Hillis says:

    The KB swing gets tricky when the grip goes with this one.

  8. Justin says:

    22:50 scaled to 10 double unders per round

  9. Jane says:

    4rds +40 reps rxd at the 30 min cutoff. I still finished off that 5th round, ended up at 34:30 I think? DU still tough for me but are getting better!

  10. Clair Lee says:

    What a workout! My hands are not happy!
    29:06, scaled KB to 12 kg and DUs to 3 to 1 SUs

  11. Tim Singleton says:

    Typing difficult, shaving/brushing teeth difficult, any fine motor skill using my hands – difficult. Agree with Larry – Death Grip is the best name for this WOD!