Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups

Strength:
Hang squat clean 7×2 (seven sets of 2, connect the reps; rest 60-90 seconds between sets)

NOTE: Visualize the bottom position of your clean looking like this and then go make it happen 🙂

WOD:
For time:

8 Overhead squats (115 lb./75 lb.)
20 Double unders
6 Overhead squats
40 Double unders
4 Overhead squats
60 Double unders
2 Overhead squats
80 Double unders

______________________

33 things you didn’t know about Toy Story, BuzzFeed

Caine’s Arcade gets a sequel, Gizmodo

If you haven’t seen Caine’s Arcade, just watch. This kid is AMAZING!

Post thoughts to comments.

Media:
Wednesday WOD, September 19, 2012

9 thoughts on “Wednesday WOD, September 19, 2012

  • September 19, 2012 at 5:53 am
    Permalink

    62 degrees this AM….nice. 17:05 LF

  • September 19, 2012 at 9:42 am
    Permalink

    110# hang squat clean/6:51 WOD – Rx

  • September 19, 2012 at 10:28 am
    Permalink

    185#
    15:11 on wod. Need to get back to practicing the DUs again.

  • September 19, 2012 at 12:35 pm
    Permalink

    115#, 9:57 WOD RX-

  • September 19, 2012 at 12:56 pm
    Permalink

    179# hang squat clean.
    WOD- 5:5? RX (can’t remember exact time)

  • September 19, 2012 at 3:42 pm
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    Celebrated my 54th again!!…. first time ever with that ring dip whatever thing (I know there’s a legal name for it) in the LF WO. Yeah!!! – so exciting!!

  • September 19, 2012 at 5:15 pm
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    My favorite WOD today…………. So I did Lean ha did 4 rds and then found out Ryan screwed up by forgetting to put in the Kettlebell swings so a few of us did 60 KB after lean.

  • September 19, 2012 at 7:59 pm
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    Correction…Misty, your time was 6:57, and Kyle yours was 5:52.

  • September 20, 2012 at 6:00 am
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    Hang squat cleans: 185#
    WOD: 5:24

Comments are closed.