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Thursday, 12 April, 2012

Posted by Mandee on April 11, 2012   |   12 Comments

Warm-up:

Run 100 Meters

50 Meter fanny kickers

50 Meter high knees

5 PVC Thrusters

5 Kipping swings

Repeat run sequence

5 Barbell Thrusters

5 Kipping pull ups

 

Workout:

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Compare to 100615.

WOD Demo with James Hobart and Dave Hamlet – video [wmv] [mov]

12 responses to “Thursday, 12 April, 2012”

  1. VOD:
    As you do not know the way the spirit comes to the bones in the womb of a woman with child, so you do not know the work of God who makes everything. Ecclesiastes 11:5

  2. steve price says:

    Great verse Jake!!

  3. AP says:

    0530 TEMPO – Zone 3-3.5
    w/u: 2.86 mi easy, w/d: 2.28mi easy
    Tempo: 2.54 mi @ 6:49(17:19) HR Avg 169(L3.5),HR Max 176(L4)
    7.68 miles Total

  4. Larry Lowe says:

    22:03 RX

    Tough workout. I have never done this couplet before. Second round on the rower was an interesting experience.

    2K Row: 7:33 (1:53 pace)
    1K Row: 4:04 (2:02 pace)
    500m Row: 1:55 (1:55 pace)

  5. Clair says:

    30:07 Rx’d
    Tough WOD for sure! Rowing is not my friend. Thanks to all my 7:00 a.m. friends cheering me on since I was the last to finish. 🙂 Feel Great and looking forward to a productive day!

  6. Jane says:

    25:42 rx’d- good way to start the day!

  7. Tracey says:

    LADIES CLASS! I was there:)

    Today S/W 5×5 deficit deadlift @ 160#, followed by accessory work.
    10 rebounding box jumps 24″
    10 box jumps 30″ ….rest 3 min. for 3 rounds. 1:09/1:08/1:06

    CFHSV WOD @ 4:30. YIKES :/

  8. Meghan says:

    What a doozie for 1st WOD back! 23:57 rx’d. I was having a hard time “embracing the suck” this morning:)

  9. Matthew Hillis says:

    Any day I get to do a WOD Rx is always a good thing even if I struggle with Wall Balls

    26:41

  10. Josh Kennedy says:

    19:22 Rx’ed. Anaerobic threshold hell, find a level just short of blowing out, then wrap up in it like a warm blanket of suffering.

  11. Patrick says:

    Scaled run for row: 1200m, 800m, 400m. 21:31

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