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Tuesday, November 12 2013

Posted by Mandee on November 11, 2013   |   15 Comments

18min AMRAP

 

 

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

15 responses to “Tuesday, November 12 2013”

  1. Randy C says:

    I wish my back wasn’t hurt. I can’t wait to get back in the box. Hopefully soon.

  2. Slade says:

    Mmmm Hmmm…. I predict vomit on this one.

  3. AP says:

    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.

  4. Larry says:

    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?

  5. Calvin says:

    A.165#across
    B.205#on 4 rep sets 225#2 times on max rep
    68 rx

  6. Justin says:

    165/225/101

  7. Bradley F says:

    155

    165 on 4 reps. 185 for 6

    80 reps Rx

  8. Jamie yells a lot says:

    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

  9. Mac says:

    Power cleans: 215
    Squat: 285/285/305 at 5 reps/285/285