Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squats, 6×2 @80% 1RM

WOD:
8 minutes to complete 100 wall balls; with the time remaining, do as many muscle ups as possible

Rest 3 minutes, then complete:
50 Wall balls
1000m Run

Post loads and WOD results to comments.
___________________

Brain Games, National Geographic

Post thoughts to comments.

Media:
Friday WOD, August 22, 2014

6 thoughts on “Friday WOD, August 22, 2014

  • August 22, 2014 at 11:25 am
    Permalink

    Since I missed yesterday I did the C&J.
    205# (225# got the SC but missed the J).

    Today’s WOD – 4 MU, 19:17 rx

  • August 22, 2014 at 11:32 am
    Permalink

    WOD: 6:22 100 wall balls 7 bar MU
    Time: 19;45

  • August 22, 2014 at 2:17 pm
    Permalink

    4:55 100 wall balls

    9 MUs with teenie tiny band. Next time without

    Total time 20:53. Have I mentioned running sucks.

  • August 22, 2014 at 8:32 pm
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    Did yesterday’s strength at a PR of 140#
    WOD 6:30ish then 3 failed attempts on the rings. Knocked out 2 after a rest. No 2nd part today

  • August 22, 2014 at 11:34 pm
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    SC: 260#
    WOD: 10 MU / 21:30 total

    My legs are gonna feel awful all weekend!

  • August 23, 2014 at 3:41 pm
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    Strength: 6×2 @ 230

    WOD:
    Part 1: 100 WB (4:50) + 16 MU
    Part 2: Skipped

    EMOM @ 155#: 5 DL + 5 Power Cleans + 5 Push Jerks
    Go until you can’t compete all 15 reps in one minute.
    Got 5 rounds + 12 reps.

    12.25 mile Saturday AM (marathon training)

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