Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

Strength:
Every minute on the minute for 5 minutes, perform:
3 Power snatches

WOD:
For time:

100 Double unders
25 Wallballs
75 Double unders
25 Wallballs
50 Double unders
25 Wallballs
Rest 1 minute
2 minutes of max Burpees

Post strength loads and WOD time (and burpee reps) to comments.

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Saturday note: Hazel will lead MWOD following class on Saturday am. Be sure to stick around for it!

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WEEKLY WINS!

Sound off to comments and share your good news of the week!

Media:
Friday WOD, January 18, 2013

13 thoughts on “Friday WOD, January 18, 2013

  • January 18, 2013 at 2:11 pm
    Permalink

    Imagine the damage Roosters could do in the afternoon (after drinking coffee)!

    Strength 135

    30 hspu
    40 pull ups
    50 kettle bell swings (53)
    60 sit-ups
    70 burpees

    15:16

  • January 18, 2013 at 3:30 pm
    Permalink

    strength – 70#
    WOD – 9:11, 36 burpees

  • January 18, 2013 at 6:23 pm
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    Strength – 155# (PR)
    WOD – 14:03, 34 burpees. Absolutely no rhythm on the DU’s today.

  • January 18, 2013 at 6:31 pm
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    Super fun day today!! Today was the day I FINALLY got the rhythm of DUs — I’m no longer DU challenged. HOORAY!!!

    85# on snatches, 13:32 on WOD, and 30 burpees

  • January 18, 2013 at 8:56 pm
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    4:55 ya baby !!!!!!!!!!!!!!!!!!!!!!!!

  • January 18, 2013 at 9:04 pm
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    Snatches: 125#. Went too light
    WOD: 8:58. Poor effort
    Also did yesterday’s clean/jerk strength complex: 180#

  • January 18, 2013 at 9:07 pm
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    Wow just realized I messed up the workout, I added an extra 25 double unders and 25 wall balls at the end. Woops…

  • January 18, 2013 at 11:36 pm
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    120 snatch 12:57 WOD need to figure out DU

  • January 18, 2013 at 11:37 pm
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    Oh yea 33 or 34 burpees can’t remember the number but I do remember the pain

Comments are closed.