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Friday, November 2, 2012

Posted by Mandee on November 1, 2012   |   13 Comments

 

Warm up:

Instructor led stretching and agility drills

2 rounds

4 barbell front squats

4 barbell push press

16 barbell jumps

 

WOD:

In 3:30

run 400m

then complete with the remaining time as many Front Squats 115/80 as possible

rest 3 minutes

In 3:30

run 400m

then complete with the remaining time as many push press 115/80 as possible

rest 3 minutes

In 3:30

run 400m

then complete with the remaining time as many KBS 24/16 as possible

rest 3 minutes

In 3:30

run 400m

then complete with the remaining time as many ab-mat unanchored sit-ups as possible

SCORE = combined total reps accumulated after runs

 

Powerlifting:

A. high bar back squat: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes

B. weighted pull ups: 3 x failure – 1 reps @ 60%, rest 3minutes

C1. 3×10 glute-ham raises, rest 30seconds

C2. 3×25 butterfly sit ups, rest 3oseconds

13 responses to “Friday, November 2, 2012”

  1. Tracey says:

    Gina, Matthew, Shafer, Andrew looking like champions!

    Btw BABY GOT BACK will never get old… Just sayin.

  2. Fleming sharp says:

    Gina!!!!! Way to get it girl…what focus! Impressive

  3. Andrew says:

    Scaled up on the KBS to 2P
    35-33-26-54 = 148

  4. Clair says:

    Great WOD this morning with awesome coaching!
    17-9-32-61= 119 Rx’d 🙂

  5. Kerri says:

    Rx’ed-26/24/33/41-124

  6. Mac says:

    38/36/38/55 = 167 rx

  7. Patrick says:

    22/22/35/36 = 115 Rx
    For such a lackluster performance, I stepped into the pain cave and got eaten by the bear.

  8. Nathaniel says:

    40 / 33 / 40 / 55 = 168 rx