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Friday 10252013

24
Oct

Friday 10252013

Announcements:

The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.

Sara giving a little help

Sara giving a little help

Fitness

A.  Every 75 Secs for 5 Sets

10 x Russian Swings

10 x Planks – Palm to Elbow

B.  5 Min AMRAP

5 x Strict Pull-ups

10 x Goblet Squats

30 x Double-unders

4 Min Rest

5 Min AMRAP

10 x Russian Swings

10 x Air Squats

30 x Double-unders

Performance

A.  Every 75 Secs for 5 Sets

1 x Clean Deadlift + Clean Pull + Clean + Jerk

B.  5 Min AMRAP

10 x Kipping Pull-ups

10 x OHS @ 95lb/65lb

30 x Double-unders

4 Min Rest

5 Min AMRAP

10 x Hang Power Cleans @ 95lb/65lb

10 x Front Rack Lunges @ 95lb/65lb

30 x Double-unders

Sport

A.  Every 75 Secs for 5 Sets

6 x TNG Power Clean + Jerk

B.  5 Min AMRAP

5/3 x Muscle-ups

10 x OHS @ 135lb/95lb

30 x Double-unders

4 Min Rest

5 Min AMRAP

10 x C2B Pull-ups

10 x Front Rack Lunges @ 135lb/95lb

30 x Double-unders

-Post results under comments  

15 Responses

  1. kit

    Performance
    A. 115-135-175-175-175…loving the progression movements and hoping to see more of these (snatches & cleans).
    B. 3+3 / 2+10…..I didn’t see this one coming. Great programming!

  2. Sara Jech

    Performance…….
    A. 85, 105, 105, 115, 115
    B. 2 + 22/ 3 + 1……………… Hands pretty sore still from Monday and I have a huge rip in my palm so pull ups and hanging on to a barbell was pretty crappy… Clearly I need to toughen them up!!

  3. Jessi A

    Performance
    A. 100-100-100-100-100
    B1. 2+10 (green+blue band/ @55#/ 60 single unders)
    B2. 2+7 (first 2 @ 55#/ 60 single unders)
    Those front rack lunges nearly did me in!!

  4. JennF

    Performance
    Tough to get up for 0530 when I havent done it in awhile. Nice to see the early birds again thought 🙂

    A. 85, 95, 105, 115, 115
    B. 2+11 @55, red banded pullups ; [email protected] both with singles.

  5. Crysta P

    A. Performance – 65, 75, 75, 80, 80
    B. Fitness – w/red+green band, singles – 2+15, 3+22
    feeling a bit sluggish today – the last 2 days were rough

  6. Susan Kian

    Tng PC 85

    Workout: muscleups just hurt. My shoulders are just ripping apart trying to do them to the point where they are no longer fun. Annoyed. I could barely manage to do any. These used to be my favorite. I don’t know what is wrong with me. I have a mental block about the new rings I guess. I just really need to get over this…it ruins my whole day.

  7. Cyndi

    Wod at CFP strength
    A. Clean DL, pull, full +jerk at 105-115-120-125-130
    Kept working on cleans after, hit 160
    B. wod 1. (had to be a little creative in space… Did 1 rope climb in place of pull movements) 2+31 (1 rnd= 1 rope climb, 10 OHS at 85, 30 DUs)
    Wod 2. Hang cleans and front rack lunges at 85#, 30 DUs. Done. 2+20

  8. Staci Vinz

    Sport:
    A. Done @ 85 (should of gone up in weight)
    B. 1+11/2+12 ( definitely not feeling it tonight. Tried to solve my problems with a pumpkin cookie from Panera, but the effects were limited, before the quilt hit me.)

  9. Nicole Chovan

    Sport
    A. Done 85/95/95/95/100
    B. 1+1 (it was real real ugly)/2+32. I wish I would have solved my problems with a Panera cookie…but I had Kit-Kats at work instead.. haha! Need to practice muscle ups but want to give this one a shot again!

  10. Cory L

    Performance
    A. 85lbs
    B1. 3+12: 55lbs on set OHS, banded pullups with the black band. Worked on DUs.
    B2. 3+32: 65lbs on HPC/FRS. Switched back to SUs.

    It’s weird… during the workout I was pushing as hard as I could, but minutes after finishing I was wondering if I could have pushed harder.

  11. Paul Bye

    Performance
    A. 95-115-115-115-115 – worked on form, pos 3 to 2 is still not getting the full extension
    B. 2+9/2+5 – @75# OHS, Hang cleans, jumping pull-ups. OHS still really hard on my wrists. Front rack lunges hard (and good!)
    This is what happens on a Friday when you don’t plan in enough sleep all week – no energy 🙁