Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
8×2 Clean and Jerks
Rest 2 minutes between sets

WOD:
(not for time)

2 minutes max distance Handstand Walk
Rest 2 minutes
Max reps Toes to Bar
Rest 2 minutes
Max reps Hollow Rocks
Rest 2 minutes
20 Turkish Get-ups (53 lb./35 lb.)

Post loads and total reps to comments.

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Night Sky Photos, Outside Online

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Jimmy Fallon and The Roots cover different songs, playing only classroom music instruments. Last week, the Sesame Street Gang stopped by for a song:

And just for laughs, watch this one too:

Post thoughts to comments.

Media:
Friday WOD, October 4, 2013

6 thoughts on “Friday WOD, October 4, 2013

  • October 3, 2013 at 7:21 pm
    Permalink

    Might as well call this the LOKEY WOD!!

  • October 3, 2013 at 8:22 pm
    Permalink

    Wow, it’s been quiet from the Lokey camp this week. For a second, I thought you moved again.

  • October 4, 2013 at 6:34 am
    Permalink

    C&J: 225/235
    HS Walk: 80ft
    T2B: 21
    HR: 21

  • October 4, 2013 at 12:18 pm
    Permalink

    Heavy Fran – 135 – 9:28

    Not Fun!

  • October 4, 2013 at 12:38 pm
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    105# clean & split jerk
    Handstsnd hold 2 min solid
    Max T2B 22
    Max Hollowrocks 75

    Fun workout! Great programming Ryan!

  • October 4, 2013 at 2:25 pm
    Permalink

    205/225 C&J

    2 min handstand hold
    25 TTB
    50 hollow rock

    6×4 back squats 225/245

    2000 meter row
    25 TTB

Comments are closed.