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

Strength:
10×2 Front Squats

WOD:
4 rounds for time of:

5 Power Cleans (155 lb./95 lb.)
40ft Overhead Carry (155 lb./95 lb.)
2 Rope Climbs
15 Box Jumps

Post front squat loads and WOD time to comments.

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The Final WOD of the OC Throwdown with Lindsey Valenzuela:

___________

“Every time I work out with Rich it turns into a conga line of a barbell that half the people can clean with ease and half are like ‘Well, I’m gonna have to clean it with ease ’cause we’re here.'” – Austin Malleolo

Post thoughts to comments.

Media:
Tuesday WOD, October 15, 2013

8 thoughts on “Tuesday WOD, October 15, 2013

  • October 15, 2013 at 6:39 am
    Permalink

    Front Squats: 225×4/245×2/265×2/285/305(f)
    WOD: 11:15 rxed (outside rope)

    Really fun morning!

  • October 15, 2013 at 8:20 am
    Permalink

    Worked up to 265 on FS.

    WOD: 10:15 rxed (inside rope x3 per round).

  • October 15, 2013 at 9:49 am
    Permalink

    FS: #135-#245
    WOD: 6:16rx–15ft. rope

  • October 15, 2013 at 10:15 am
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    135-235# FS
    7:53 RX outside rope

  • October 15, 2013 at 10:32 am
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    Front Squat – 225-245
    10:47 – Outside Rope

  • October 15, 2013 at 5:03 pm
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    Front Squat: 225-275#
    Metcon: 7:56

  • October 15, 2013 at 8:24 pm
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    FS 125-140,

    Changed the metcon: 4rnds
    5 FS at 115#,
    6 CTB,
    16 box step ups with 26KB each hand

    11:07

  • October 15, 2013 at 8:26 pm
    Permalink

    C&J 8×2 @205

    I ain’t read to good! So I did 5 rounds. 13:06 I think the last round took about 4 mins

Comments are closed.