Warm up:
2 rounds of:
200m Row
20 Double unders
5 Hang cleans
5 Thrusters
5 Pull ups
5 Push ups

Strength:
7×1 Power Snatch + 2 Overhead Squats

WOD:
As many rounds as possible in 12 minutes of:

5 Power cleans (165 lb./105 lb.)
10 Toes to bar
15 Wallballs

Post snatch loads and completed rounds to commments.

_________________________

The end of the Stock Show means the beginning of construction on the 7th street bridge. Construction is expected to begin this month, reducing traffic to one lane in each direction. This summer, the bridge will be closed for construction. You can read more here about the timeline and how it will affect your commute to CF7.

__________________________

Last week, we watched Carl Paoli and the first part to bar muscle up progression. Below is part 2 — we don’t have the bar set up to practice the foot work as Carl suggests, but watch it anyway to see how your legs and feet play into helping you get up and over the bar.

Post thoughts to comments.

Media:
Monday WOD, February 11, 2013

10 thoughts on “Monday WOD, February 11, 2013

  • February 11, 2013 at 7:40 am
    Permalink

    Strength: 160#
    WOD: 6rds + 1rep Rx
    Good turn out at the ol’ rooster class this morning

  • February 11, 2013 at 9:17 am
    Permalink

    8 mile run : snatch 90 lbs PR
    Lean 15:52 sub run for row

  • February 11, 2013 at 11:38 am
    Permalink

    Snatch 165
    WOD – 5 Rounds + 24 reps

  • February 11, 2013 at 4:58 pm
    Permalink

    Strength: 75 #
    WOD: 4 rds (95# cleans)

  • February 11, 2013 at 6:39 pm
    Permalink

    Strength- 105#
    WOD- 5 rds

  • February 11, 2013 at 7:41 pm
    Permalink

    Strength 165
    WOD 5 rds + 5

  • February 11, 2013 at 7:43 pm
    Permalink

    Strength: 165
    WOD: 5 rounds + 25 reps rx

  • February 11, 2013 at 8:07 pm
    Permalink

    Had to take it easy on snatches today – 95#
    WOD – 5rds + 3, rx

  • February 11, 2013 at 10:22 pm
    Permalink

    Snatch 115 WOD 5 rds

Comments are closed.