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Wednesday 01232013

23
Jan

Wednesday 01232013

What are your goal's?

What are your goal’s?

Fitness 

A.  Thrusters – 3 x 10 

B.  Tabata 

8 Rounds of each – 20 Seconds on/10 Seconds off 

Wallballs 

Russian Swings 

Push-ups 

Burpees 

Performance 

A.  Clean – 5 x 1 @ 80% w/2 Min Rest 

B.  Tabata 

8 Rounds of each – 20 Seconds on/10 Seconds off 

Thrusters @ 65lb/45lb 

Russian Swings 

Hang Squat Clean @ 65lb/45lb 

Burpees 

Sport 

A.  EMOM 

4 Mins x 3 TNG Cleans @ 225lb/115lb 

4 Mins x 2 TNG Cleans @ 250lb/135lb 

B.  Tabata 

8 Rounds of each -20 Seconds on/10 Seconds off

Kettlebell Thrusters @ 35lb/25lb 

Power Snatches @ 75lb/55lb 

Kettlebell Cleans @ 35lb/25lb 

Burpees 

C.  3 x ME T2B 

Optional Accessory 

Conditioning 

A.  5 Rounds AFAP 

200M Row 

50 x Double-unders 

Rest 3 Minutes 

5 Rounds AFAP 

200M Row 

10 Burpees 

 -Post results under comments 

9 Responses

  1. Lindsey G

    35# PR CLEAN!! (100#)

    5 thrusters (35#), 13 swings, 6 squat cleans (35#), 4 burpees……I was tired from the PR 😉

  2. Jim

    A. 150
    B. 5 thrusters, 7 swings 2 pood, 3 hang squat cleans, 5 burpess

    Endurance WOD: 6:00 125m row on the :30, rest 3:00, 4:00 125m row on the :30, rest 2:00, 2:00 125m on the :30. I had a hard time coordinating everything so probably didn’t get restarted on the :30s

  3. Staci Vinz

    A. EMOM: Cleans @ 115/135 (first 3 sets were power cleans. I missed the memo I was suppose to squat. Last 5 sets squat cleans).
    B. FreezeFest WOD:
    3 Rounds with a partner (Nate)
    6 DL (315/203)
    9 HSPU
    12 wallballs (20/14)
    *while one partner works the other holds a 45/25 bumper plate overhead
    8:51

    Mobility Class

  4. Katina

    Cleans 85# warmup….105,105,115,105,105
    Performance
    Thruster 6
    Swings. 6
    Cleans 5
    BB 5
    Was have a mental backdown in this WOD… Keep going… But it sucked
    Mobility
    30 min DU… Thanks Alex.. And Rachel