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Monday, October 22, 2012

Posted by Mandee on October 21, 2012   |   15 Comments

 

Warm up:

400m run

3 rounds

4 burpee broad jumps

16 double unders

 

WOD:

A. E2MOM Power clean 1-1-1-1-1

B. 5 rounds for time:

5 power cleans 155#/110#

10 box jumps 30″/24″

 

Powerlifting:

A. shoulder press: 1×5 @70%, 1×3 @75%, 1 x max reps @ 85%, rest 3 minutes between

B. front squat: 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3 minutes between

C1. 3×10 Russian step ups, rest 30 seconds

C2. 3×10 weighted sit ups, rest 30 seconds

15 responses to “Monday, October 22, 2012”

  1. Tracey says:

    Nice pics and a great wod tomorrow!

  2. Mandee says:

    Now those are some legit knees to elbows! Strong work guys!

  3. Andrew says:

    235/4:36 Rx

  4. Eric says:

    A. 265#
    B. 5:45

    30 inch box kicked my butt!

  5. JMAC says:

    First workout post 101. Wow – my butt kicked thoroughly

    115/8:01 w/ 24″ box

  6. Jeremy says:

    Another CF101 graduate. 115/6:30. 16 inch box.

  7. Jamie not Jaime is full of muscle says:

    Welcome to the jungle all recent 101 graduates. Can’t wait to do this one today, been missing my 1630 peeps!

  8. Meredith says:

    Painful after 10 days off,
    80# PC (PR)
    7:36 @ 65#/20″

  9. Patrick says:

    Rx: 255/6:15

  10. Misty Capps says:

    Ugliest power cleans I’ve ever done in my life.

    115 / 10:35 rx

  11. Nathaniel says:

    A. 240 (pr)

    B. 3:56 rx