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

Strength:
Snatch wave, 2 times through:
4 reps @ 60% 1RM, 2 minutes Rest
3 reps @ 70% 1RM, 2 minutes Rest
2 reps @ 80% 1RM, 2 minutes Rest
1 rep @ 90% 1RM

WOD:
As many reps as possible in 7 minutes of:
5 Handstand Push-ups
3 Muscle-ups (sub Chest to Bar pull-ups and ring dip)

Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
150m Row
10 Push-ups

Post strength loads and completed rounds to comments.

_________

Every good athlete has at least one soft spot. Want to be great? Strengthen your weakest link, Outside Online

How much time do you spend relaxing?, Mentality WOD

_________

Congratulations to Lucas and Summer for winning the CF7 In-House Competition!

Post thoughts to comments.

Media:
Monday WOD, October 14, 2013

11 thoughts on “Monday WOD, October 14, 2013

  • October 14, 2013 at 5:35 am
    Permalink

    105/125/145/165

    HSPU/MU – 6 rounds in 5 minutes – after resting 3 minutes realized it was 7 minute amrap – 2 more rounds

    Row/push up – 4.5 rounds

  • October 14, 2013 at 7:29 am
    Permalink

    CWG… Can’t follow directions that early in the morning!

  • October 14, 2013 at 7:30 am
    Permalink

    55/60/65/75

    WOD1: 5 rds plus 4 HSPU rest 5min
    WOD 2: 5 rds plus 100m row RX

  • October 14, 2013 at 8:33 am
    Permalink

    No. I can’t! Still asleep.

  • October 14, 2013 at 9:21 am
    Permalink

    Not the first time you 5:15 ers have misread a WOD!!!
    Hehehehe

  • October 14, 2013 at 9:28 am
    Permalink

    I am gonna blame Saturday’s comp WOD’s and rock climbing Sunday for my poor performance on the first workout. And don’t lump us all in with Brent, he’s the only one who did it wrong!

    Strength: 125/145/165/185
    WOD1: 5 Rounds + 5HSPU + 1 MU
    WOD2: 5 Rounds

  • October 14, 2013 at 4:38 pm
    Permalink

    Snatch up to 160#

    1st WOD 7 rounds with band
    2nd WOD 5 rnds

  • October 14, 2013 at 5:02 pm
    Permalink

    Snatch waves: 115, 135, 155, 175
    Metcon: 6rds, 6rds + 65meters(965 total meters)

  • October 14, 2013 at 7:38 pm
    Permalink

    SN – 145/155-175-195(missed 1 each wave)-220
    WOD1-7+5
    WOD2-didn’t do

  • October 14, 2013 at 7:50 pm
    Permalink

    SN: 115, 135, 155, 175
    Wod 1: 3 rds…total meltdown on MU, forgot how
    Wod 2: 6 rds…1022m total

  • October 15, 2013 at 5:57 am
    Permalink

    115, 135, 155
    5 rds + 5 HSPU
    5 rds + 150 m

Comments are closed.