Warm up:
2 rounds of:
200m Row
10 Push ups
5 Pull-ups
5 Bear complex (bar only)
5 Toes to bar

Strength:
“Grace”
30 Clean and Jerks for time (135 lb./95 lb.)

Rest 5 minutes, then:
WOD:

For time:
50 Back squats (135 lb./95 lb.)
40 Pull ups
30 Shoulder to overhead (135 lb./95 lb.)
20 Burpees
10 Toes to Bar

Compare Grace time to June 18, 2012.

Post Grace time and WOD time to comments. (All lifts will come from the ground.)

__________________________________
A few housekeeping items:

1. Please pick up after your WOD – this includes all equipment, cups, bands, chalk, etc.
And, in case you missed it, Ryan left his weight out Friday night and received 281 burpees at last count (including all of the “shared” posts).

Don’t be a burpee recipient. Pick up your stuff. (Thank you!)

2. A couple of reminders when lifting:

*Do not stand directly in front of someone doing a lift.

*Do not drop an empty bar on the floor. Also, if you have a bar with only ten pound plates on each side, do not drop it from overhead – it causes the plates to break.

__________________________________________

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Post thoughts to comments.

Media:
Monday WOD, February 4, 2013

17 thoughts on “Monday WOD, February 4, 2013

  • February 4, 2013 at 7:41 am
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    85 lbs Grace: 5:43
    10:50 WOD Rx masters 75lbs.

  • February 4, 2013 at 9:08 am
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    Grace 5:57 @ 85
    Wod 20:07 @ 85
    I think ill take advantage and start doing masters rx-age has its advantages, right Amy K? 😉

  • February 4, 2013 at 9:23 am
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    85# Grace 4.31. Took almost 2 min off my time in June, but dropped down to 85#. Prolly should have done 95#.

    WOD- 85# @ 16:25. Tired from “Grace”. Great job ladies this morning!

  • February 4, 2013 at 12:36 pm
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    Totally Lynn you just wait to you get to my age!!!
    Ill take all I can get at this point.

  • February 4, 2013 at 2:01 pm
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    Grace-5:09 Rx…last time I did it in 3:13 but @ 75 lbs. Happy to have Rx’ed this morning!

    WOD-13:03 Rx. Back squat and shoulder to overhead killed me at this weight!

  • February 4, 2013 at 2:45 pm
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    2:15 grace/ 10:15 WOD

  • February 4, 2013 at 4:37 pm
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    Grace – 5:07

    WOD 15:09 @ 115

    Liked this one!

  • February 4, 2013 at 5:11 pm
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    Grace: 3:44
    WOD: 14:44 (mostly doing pull ups)
    Nice job ladies!!

  • February 4, 2013 at 6:31 pm
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    4:24 Grace, 12:58 WOD

  • February 4, 2013 at 7:57 pm
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    After every WOD, all I pretty much want to do is lay down and take a nap. Today more so than ever! 🙂

    Grace 3:38, WOD 17:00 — I need to track down my previous Grace times to compare, but I was super slow today! STRONG WORK by everyone!!!!

  • February 4, 2013 at 8:28 pm
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    Grace: 3:26 Rx
    WOD: 13:40 Rx

  • February 4, 2013 at 8:41 pm
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    Grace: 4:15 @ 85. Got out of work late and didn’t have time to do the WOD… womp womp :-/

  • February 4, 2013 at 11:23 pm
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    No grace. 18:20 on the WOD 95lbs

  • February 5, 2013 at 12:21 pm
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    Grace: 5:43 rx
    WOD: 12:07 rx

  • February 5, 2013 at 1:57 pm
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    Grace – 2:30
    WOD – 15:29

  • February 6, 2013 at 6:07 pm
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    Grace- 4:05
    WOD- 11:03

  • February 6, 2013 at 7:19 pm
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    grace- 2:34
    metcon- 11:04

Comments are closed.