Warm up:
2 rounds:
5 Hang cleans (bar only)
5 Front squats
5 Presses
200m Row
100m Run

Strength:
Perform two squat cleans (not touch and go), then rest 60 seconds. Perform 5 sets of 2 @ 75%-85% of 1 rep max.

WOD:
4 rounds for time of:

5 Kettlebell snatch (R arm)
5 Walking lunges with kettlebell overhead (R arm)
5 Kettlebell snatch (L arm)
5 Walking lunges with kettlebell overhead (L arm)
50m Shuttle run
25 Sit ups

Post squat clean loads and WOD time to comments.

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WEEKLY WINS!!!

Sound off and let us know your good news this week!

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If you could challenge Dan Bailey and Rich Froning to a team WOD contest and you picked the WOD, what would you pick?

Post thoughts to comments.

Media:
Friday WOD, August 10, 2012

5 thoughts on “Friday WOD, August 10, 2012

  • August 10, 2012 at 9:20 am
    Permalink

    105lbs squat cleans. 8:42 WOD

  • August 10, 2012 at 9:45 am
    Permalink

    SC: 135/135/135/155/155

    WC: 12:32

    Afternooners, heads up — there is quite a nice yard sale set up across the street from C7. If you fancy yourself as a picker, there could be some good finds. No early birds, please.

  • August 10, 2012 at 12:29 pm
    Permalink

    105 lb squat cleans
    WOD: 8:18 I think?

  • August 10, 2012 at 7:36 pm
    Permalink

    135 SC 10:15 WOD

  • August 10, 2012 at 9:57 pm
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    New push press PR of 245#
    Did leandit “Christine” in 9:40 with 20″ boxjump and 195# deadlift.

Comments are closed.