Warm up:
3 rounds of:

10 Squats
10 Push ups
5 Box jumps
5 Bar hang clean and press

Strength:
Front squats 2-2-2-2-2-2-2-2-2-2
Rest 1 minute between sets

WOD:
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (53 lb./35 lb.)
12 Pull ups

Compare to October 31, 2011. Post time to comments.

Car walks, anyone??

Post thoughts to comments.

Media:
Friday WOD, May 11, 2012

9 thoughts on “Friday WOD, May 11, 2012

  • May 11, 2012 at 6:29 am
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    I don’t know if anyone has noticed…. But the WOD all week has said MARCH instead of MAY. We are in the month of MAY???

    PR 155lbs for front squat
    PR 10:12 Helen RX. Last time was 11:21 so happy to get a min better.

  • May 11, 2012 at 6:35 am
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    Amy-
    Ooops – my fault. Sorry! Thanks for the headsup – will get it fixed. (Kinda funny I posted in March all week 🙂

  • May 11, 2012 at 7:05 am
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    Ha… Then I just checked it and now it says May… Had to second guess myself. Thought maybe I was seeing things. Funny no one noticed!

  • May 11, 2012 at 9:12 am
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    Front squat 115 – feeling very very weak today.

    Helen – 11:03 Rx

  • May 11, 2012 at 10:47 am
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    Squats 205#
    Helen – 8:10 rx

  • May 11, 2012 at 11:38 am
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    F*CKIN A GAME! The programming this week was spot on.

    I’m sore in places that I didn’t even know I had a vagina at.

    Every year around this time the gym has a spiritual rebirth and I for one am scared, excited, and a little aroused.

    Also I beat Curtis at 3 rds of chief. I award you no points and may God have mercy of your soul

  • May 11, 2012 at 12:35 pm
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    David – nice job with rooster class this morning. You were haulin’ azz….

  • May 11, 2012 at 6:07 pm
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    Thanks but I killed about 1:30 half longer on my last set of pull ups doing singles. 12:04 rx

  • May 11, 2012 at 8:49 pm
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    9:57 Rx. Slowest time ever. Maybe I need to get some sleep.

Comments are closed.