Warm up:
3 rounds of:
5 Burpees
5 Squats
5 Pull-ups
5 Hang cleans

Strength:
Clean Pulls, 2-2-2, 20% over 1 rep max

WOD:
5 rounds for time of:

15 Kettlebell swings (53 lb./35 lb.)
7 Toes to bar, holding medicine ball between your legs (12 lb./8 lb.)

Post loads and WOD time to comments.

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MWOD #3:

Are you finding that a lot of what’s in MWOD you are already doing? Keep up the mobility, and you will find your recovery goes so much better!

Here’s assignment #3 —I was asked for external shoulder rotation…here you go! if you have a particular area you would like to address in MWOD, post it to comments, and I will add those in!

And if you’re thinking, “Amie, we ALREADY do that. Give me something else for extra credit.” Here you go:

Post results to comments.

Media:
Wednesday WOD, November 28, 2012

12 thoughts on “Wednesday WOD, November 28, 2012

  • November 28, 2012 at 8:20 am
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    Power Cleans 7×2: 155/165/175/185/195/205/215
    Clean Pulls: 3×2: 255
    WOD: 7:07 rx. Adding the Med Ball to T2B was fun. Just be careful, I walked away with a fat lip.

  • November 28, 2012 at 9:44 am
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    Did Leanfit “Jackie” for the first time.
    11:16. Arm sore from “Angie” on Tues.

    Great job Amy on your PR on Jackie!!!

  • November 28, 2012 at 10:41 am
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    CWG- You want some noise?
    Yesterday’s workout….

    1) Back Squat:
    -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) 260 LBS.
    -Rest 2 minutes.
    -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps) 280 LBS.

    2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds. 185 LBS

    Then-
    2 min Max Effort Row for Calories 57 CALORIES
    -rest 1 minute
    4 min AMRAP of:
    15 Pushups (hand release)
    10 T2B 3 ROUNDS PLUS 20
    -rest 1 minute
    4 min AMRAP of:
    15 Jumping Squats 45#
    10 Pullups 4 ROUNDS PLUS 8
    -rest 1 minute
    2 min ME Row for Calories 47 CALORIES

  • November 28, 2012 at 11:47 am
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    CWG- oooo; are you resting today? Where is your post or did Kyle win again?

  • November 28, 2012 at 3:36 pm
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    Did Lean because I love Jackie!

    New PR for “Jackie” 8:43

    Thank you Angie!!

  • November 28, 2012 at 3:42 pm
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    Nice R4 – I thought you would be leanfitting by now with the new baby. Don’t worry, your wife will start complaining about you spending too much time at the gym soon.

    KP – beat Kyle today with a 7:00 WOD! 115 lb on the cleans.

    I was just missing Lokey’s trash talking on the board.

  • November 28, 2012 at 5:57 pm
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    165 cleans 190 clean pull 10:45 WOD 50/8

  • November 28, 2012 at 6:56 pm
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    Cf7 afternoon class… Aka the Ox Blooders:

    1) Every 45 seconds for 5 minutes:
    1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style). 135 lbs
    2) Every 45 seconds for 5 minutes:
    1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style 175 lbs
    Then 4X5 Split Press 135 lbs
    Then one min max calories Airdyne bike straight to one min max burpees. 4 rounds: 1:1 rest between or rounds
    Bike calories
    37,39,33,29
    Burpees
    17,17,15,14

  • November 28, 2012 at 8:49 pm
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    Amy that’s awesome!!! Angie you too!
    I did 10:08 but used bands on the pull ups, so I feel they don’t really count. Love thrusters!

  • November 28, 2012 at 9:00 pm
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    Ox Blood for life! 18,18,18,17

  • November 29, 2012 at 8:11 am
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    185
    225
    7:31 no med ball bc I suck at t2b

  • November 29, 2012 at 9:18 am
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    215 clean
    275 clean pull
    7:37 w/ med ball

Comments are closed.