WOD:
A. 5 TnG Power Clean EMOM for 6 minutes
B. Front Squat 4 – 4 – Max Reps – 4 – 4 E2:30MOM
C. 7 minute AMRAP of:
3 thrusters 95/65
3 CTB pull-ups
6 thrusters 95/65
6 CTB pull-ups
9 thrusters 95/65
9 CTB pull-ups
12 thrusters 95/65
12 CTB pull-ups
continue pattern…
CFHSV Running & Endurance WOD:
Buy in: 60 second flutter kicks, 90 seconds plank hold, then
run 200m, rest 45 seconds; run 400m, rest 1 minute; run 600m, rest 1:15; run 800m, rest 1:30, run 1000m, rest 2 minutes
run 800m, rest 1:15; run 600m, rest 1 minute; run 400m, rest 45 seconds; run 200m
cash out: 25 double push-up burpees
meet at Randolph track at 6pm
I wish my back wasn’t hurt. I can’t wait to get back in the box. Hopefully soon.
I hope you get feeling better!
I miss seeing your tall self!!
Mmmm Hmmm…. I predict vomit on this one.
Rx’d 91 reps
Very similar wod to the 2012 CF Open 12.5, only Thrusters were 100 pounds…and I got 97 reps. If you want to compare it to then, we did it first on 3-22-12.
You’re slippin’ Aaron =P
I have to do this at home this afternoon. On part B. I assume we are supposed to do the 4 reps at 85% of 1RM, what do we do for max reps? Same weight?
MIssed ya this morning.
A. At 75% 1RM across; B. 90% of 1RM
B. FS – 4@85%, 4@85%, max reps @ 90%, 4@85%, 4@85% E2:30MOM
Kill it Larry!!!
A.165#across
B.205#on 4 rep sets 225#2 times on max rep
68 rx
165/225/101
101? Holy crap that’s awesome!
155
165 on 4 reps. 185 for 6
80 reps Rx
Power cleans: 125
Squat: 155/175/205 at 4 reps/175/175
Great pairing up with Matthew on those!
90 reps, kept 65#, scaled to jumping pullups
Power cleans: 215
Squat: 285/285/305 at 5 reps/285/285