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Friday, October 5, 2012

Posted by Mandee on October 4, 2012   |   13 Comments

Warm up:

250m row

2 rounds

100m run

5 PVC pass throughs

5 PVC snatch balance

 

WOD:

For time:

10 OHS 135/95

200m run

20 OHS 95/65

400m run

30 OHS 65/35

800m run

 

Powerlifting:

A. bench press 1×5 @ 60%, 1×5 @ 70%, 1 x max reps @ 75%, rest 3minutes between

B. snatch and clean & jerk 3×5 @ 85%, rest 3minutes between

C1. 3 x 10 strict DB press, rest 30 seconds

C2. 3 x 10 reverse hypers, rest 30 seconds

13 responses to “Friday, October 5, 2012”

  1. Eric says:

    Its almost that time of year!

  2. Slade says:

    Tye is working on new ways to motivate people to run harder on the track…..

    • Greg Scarpa says:

      Which is why I made 13:59 on yesterday’s WOD. Tye told me If I didn’t get in under 14:00, I would get an arrow to the knee. . .

  3. Mandee says:

    12:48
    Rowed 250, 500, and 1000m instead of running. Weight rx’d.
    Great WOD! Thanks for the coaching Tye! 🙂

  4. Tracey says:

    Tyyyyeeeee!!!!!!!!!

  5. Justin says:

    9:42 rx’d

  6. Kerri says:

    12:54 rx’ed. OHS unbroken.
    Aim for going unbroken on the OHS’s… You’ll need the time to ‘yog’ those 400 and 800m runs!
    Lower back killer!!

  7. Misty Capps says:

    Tabata 2000m run – 12:19

  8. steve price says:

    14:00 rx’d, had to grind this one out after this week. Great job to everyone in the 4:30 class!! Good coaching from John!!