Skill:
Speed at the bottom of squat and “catching the bounce”

Strength:
Work to a heavy thruster, 3 second negatives going down and explode up

WC:
Three rounds for time of Nicole:

400m Run
Max Pull-ups to failure

MWOD:
MWOD 283, Brutally sore shoulders

Post thruster weight and Nicole time/pull-ups per round to comments.

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Kelly Starrett of MWOD fame recently met with Google to discuss health, athletes, mobility, etc. It’s a long video (about an hour), but it’s well worth it.

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Pictures from Kristin and Summer’s Birthday Bonanza! Thank you Andrea for the pictures!

Post thoughts to comments.

Media:
Monday WOD, July 11, 2011

10 thoughts on “Monday WOD, July 11, 2011

  • July 11, 2011 at 7:43 am
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    In Austin at CF Central. Great group of people.
    Warm up was hard!
    Tabata : jumping lunges
    games push ups
    hollow rock
    shuttle sprints
    record the last number only!

  • July 11, 2011 at 8:02 am
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    175# thruster
    7:18 with 31 reps, gotta work on my grip.

  • July 11, 2011 at 9:18 am
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    135lb super tired. 9 something with 70 reps.

  • July 11, 2011 at 9:54 am
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    Thruster – 175 – PR is 185
    80 Pull Ups in approximately 9:00

  • July 11, 2011 at 3:12 pm
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    I worked on HSPU today in lieu of max thrusters- shocking right? 🙂 Then did 5 rounds of Nicole (which turned into a 20 min AMRAP) – my total time was 18:30ish plus 39 pull-ups — had a hard time gripping the bar today.

    (I wrote 20:09 or something on the board and forgot I started a minute and a half back.)

  • July 11, 2011 at 7:17 pm
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    205 thruster, 8 something for 50 pullups. Seems like it’s starting to get hot.

  • July 11, 2011 at 7:45 pm
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    200 thruster / 7:43 53 pullups. Good workout- wasn’t sure whether to go for speed or more pullups. Ended up just crying on the pullup bar.

  • July 11, 2011 at 9:57 pm
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    135 lb thruster. Seems like I am going backwards on thrusters. Damn I suck. 8:40 and 50 pullups.

Comments are closed.