Monday, November 26, 2012

Posted by Mandee on November 25, 2012   |   21 Comments


Warm up:

400m run

Instructor led kettlebell warm up



Complete the following for time:

1200m run

25 KB goblet squats 32kg/24kg

25 KBS 32kg/24kg

800m run

20 KB goblet squats 32kg/24kg

20 KBS 32kg/24kg

400m run

15 KB goblet squats 32kg/24kg

15 KBS 32kg/24kg



A. In 20minutes, find a 1RM high bar back squat

B. In 20minutes, find a 1RM weighted pull up

C. max reps strict pull ups

21 responses to “Monday, November 26, 2012”

  1. OkieDB says:

    Awesome work by the 0600 and 0700hrs classes this morning. Way to push hard and run your engine hoovering around the red zone. Train Hard, Train Smart, Train to Survive.

    PS I love all the engaged and stabilized cores with proper elbow alignment in the pics. God Bless

  2. Nathaniel says:

    Am I the only person who’s checked the site multiple times today in an effort to see what Aaron Penton’s time was on this wod? What gives dude? Post your amazing time already!

  3. steve price says:

    25:03 rx’d; Should have pushed a little harder. Funny thing, out of all three of the runs, the 400 meter was the hardest!
    By the way Tracey had some incredible time under 20 minutes!

  4. Tracey says:

    19:32 Rx’d.
    Goblet squats were not fun!

  5. John H says:

    18:22 Rx’d
    Was a little harder then I thought it was going to be…

  6. John H says:

    18:22 Rx’d
    Was a little harder then I thought it was going to be….

  7. Mandee says:

    24:43 subbed rowing for running (1500m, 1000m, 500m) KB rx’d
    For those of you who will have to row today instead of run, get ready to feel the forearms burn!! As much as I dislike running, it would have definitely been the preferred choice today 🙂

  8. Adam says:

    21:05 @ 24#
    Wasn’t pushing my luck with that 2 pood…

  9. Meghan says:

    After a bit of a lay off…this was a toughy to come back to. Thanks for the great coaching, John!
    21:59 rx’d

  10. AP says:

    Rx 17:23

  11. Nathaniel says:

    18:33 rx

    That was my first RX’d wod in 3 weeks and it was BRUTAL. Thanks for the push Penton brothers.

  12. Mac says:

    18:41 rx

  13. Kerri says:

    23:22 Rx’ed- 1630 kicked that Turkey Day gut right in the butt! 🙂

  14. Jamie not Jaime says:

    Got to Rep 57 at the 30 minute mark. First time doing the 24kg so I’m happy to do Rx tonight for Kerri’s birthday 🙂
    Also, Jaime Day, what was the move Tracey wanted you to do?

    • Jaime says:

      Ha! I owe you a dollar or two – and after tracy yelled that I had to stop my squats because I was laughing

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