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Wednesday, September 5th, 2012

Posted by Mandee on September 4, 2012   |   13 Comments

Warm up:

250m row

200m run

3 rounds

12 walking lunges

12 plate OH press

12 plate crunches

 

WOD:

A. OHS 5-3-3-3-1-1-1-1

Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs

B. 800m run time trial

 

Powerlifting:

3 x 3 high bar back squat @90% 1 RM, rest 3 minutes

3 x 3 weighted pull ups (work up to max), rest 3 minutes

3 x 10 reverse hypers, rest 30 seconds

3 x 10 DB press, rest 30 seconds

13 responses to “Wednesday, September 5th, 2012”

  1. Carson says:

    Wow, that’s a packed class! Looking good, everyone!

  2. Tasha w says:

    Love this picture!!!!

  3. Tracey says:

    A coaching affiliate!

  4. Carson says:

    The first half of today was kind of a bust for me.
    OHSx5 @ 65#
    OHSx3 @ 85#
    OHSx3 @ 95# failed.
    OHSx3 @ 95# failed; wrist injury just won’t let it happen. Switched to back squats.
    BSx3 @ 95#.
    BSx1 @ 115#
    BSx1 @ 125#. Not a PR. Tried to focus on form and keeping my eyes up and looking ahead of me instead of down.

    800m run: 4:44.36. That’s actually pretty good for me. I was chasing Lesha; never caught her.

  5. Clair says:

    Awesome picture!
    OHSx5 @ 55#
    OHSx3 @ 80#
    OHSx1 @ 100# (PR)
    800m run: 3:38
    Great morning! Thanks Mandee! 🙂

  6. Adam Campbell says:

    OHSx5 @ 95#
    OHSx3 @ 135#
    OHSx1 @ 195# (PR)
    800m run: 3:25

  7. Mandee says:

    105 x 5
    135 x 3
    165 PR x 1
    Been having some trouble with my calves so rowed 1k instead of running 800m: 4:40

  8. Justin says:

    95-165-225
    2:33

  9. Nathaniel says:

    115 – 135 – 155

    2:29

  10. Mac says:

    95-155-225

    2:55