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Friday, September 14, 2012

Posted by Mandee on September 13, 2012   |   13 Comments

 

Warm up:

400m Indian run

10 partner med ball cleans

10 partner WBS

10 partner WB sit ups

 

WOD:

In teams of 2 complete as many reps as possible:

A. 5 minute AMRAP WBS 20/14

B. 5 minute AMRAP SDHP 95/65

C. 5 minute AMRAP box jumps 24/20

D. 5 minute AMRAP hand release push ups

*only one person works at a time, no rest between AMRAPs*

 

Powerlifting:

A1. 3 x 5 bench press @ 88% 1RM, rest 3 minutes

A2. 3 x 5 clean @ 88% 1RM, rest 3 minutes

B1. 3 x 10 reverse hypers, rest 30 seconds

B2. 3 x 15 GHD sit ups, rest 30 seconds

13 responses to “Friday, September 14, 2012”

  1. Carson says:

    MISTY!! Awesome concentration!

  2. Misty Capps says:

    Lol… Worst picture ever! However… After sprinting in those sweat pants my face reflected my feeling of death!

  3. Fleming sharp says:

    Great partner wod today! Wendy rocks! Love it when a wod is better than it appears. How often does that happen?never! Thx mandee..fun morning.

  4. Clair says:

    Agree with Fleming! Great partner WOD! It was a fun morning! Thanks to Mandee for the coaching!
    Have a great Friday CFHSV!

  5. Shawn R says:

    This was my first partner workout and I definitely enjoyed it. Thanks to Mac for carrying me through it.

    I don’t have the individual numbers in front of me, but I think our total was 489.

  6. AP says:

    Partnered with Scotty Rauer
    Total 577

  7. Paul Pepe says:

    Shout out to my young friend Ben in the above pic. Trained with him this morning. He is the only one from the HSV High Baseball team to stick with it. Not many high school guys come in at 0600 before class and get after it. You old farts take care of him. He is one of us. PP

  8. Larry Lowe says:

    Home Gym

    3 rounds:
    1000m row
    15 deadlift @ 225lbs
    =20:57

    low back burner. Back at the gym next week.

  9. Misty Capps says:

    Super fun WOD today! Thank God for Tim and his wall ball shots because he carried us!! Wish we could do a partner WOD every day!

  10. Nathaniel says:

    564 rx with Adam

    Strong work with Adam today. Nice team WOD!