Wednesday 04102013

Announcements

The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.  

The Original
The Original

Fitness

A.  Clean Progressions – (Pos 1, 2, 3)

B.  Mini Angie

AFAP

50 x Pull-ups

50 x Push-ups

50 x Sit-ups

50 x Squats

20 Min Cap 

 

Performance

A.  5 x 3 – Clean Deadlift + Hang Clean (Pos 2) w/2 Min Rest

B.  Angie

AFAP

100 x Pull-ups

100 x Push-ups

100 x Sit-ups

100 x Squats

20 Min Cap 

 

Sport

A.  EMOM – 10 Mins

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

B.  Choose Your Medicine

Angie

100 x Pull-ups

100 x Push-ups

100 x Sit-ups

100 x Squats

or

Regionals 2011

100 x Pull-ups

100 x Kettlebell Swings @ 1.5 pood/1 pood

100 x Double-unders

100 x OHS @ 95lb/65lb

20 Min Cap

Optional Accessory

Conditioning

3 Rounds AFAP 

 

500M Row

 

200M Run

-Post results under comments

14 Responses
  1. Rach

    Sport:
    A: 115 (no split jerk, 2x push jerk instead)
    B: 19:15 all reps even if it took me longer then the 5 min cap per 100.

  2. Cally

    Performance:
    A. 65, 75, 85, 95
    B. 19 something 75-100-100-100
    Really good workout!! used a band for the pull-ups and squats were almost legal

  3. Megan

    1. 80# clean
    2. 20 ish mins
    67 red banded pull ups
    100 push ups
    100 sit ups
    100 air squats
    Ugh! Good workout.

  4. Susan kian

    A. 85 for 4 and 105 for 6 emom
    B. Angie 16:05 I liked this workout a lot. …. intensity was just at the right level so i felt like i could breathe throughout the workout so I didn’t have to stop for long periods of time like usual.. Push-ups were the hardest part…I think I didn’t go down quite low enough in my push-ups but it was all my arms good manage while keeping a good body position.

  5. Staci Vinz

    Sport:
    A. EMOM @ 125# (2 push jerks instead of doing a split jerk. Probably should of gone heavier, dare I say that 125# is tarting to feel light!)
    B. 100 pull ups ( which completely sucked)
    100 Am KBS @ 1 pood ( also sucked after grip was gone from pull ups)
    100 abmat sit ups
    29/100 OHS @ 75# ( hit 20 min cap)

    Good WOD. Lost my grip strength pretty quickly!

  6. Katina

    A) 85,95,95,95,95
    B) 13:00 50,50,50,100
    Should have just went for as many as possible in the time cap.

  7. Malachi Johnson

    Performance
    A.) 135, 185, 205, 225 (missed the last 2 hang cleans…..close, but didn’t finish)
    B.) 50, 100, 100, 100 20:10 had to finish push -ups even though time had run out, I was about 6 away so I finished them.

  8. Jenn F

    Performance– 105#
    Mini (conserving for WLC) — 8:29 (skinny blue and skinny red bands) then added a few extra pull ups , a few extra sit ups, and some unassisted kipping pull up attempts.

    STRICT PUSH UPS SUCK. Loved the workout!

    1. Jenn Frank

      Oops. I considered 105, but stayed at 85, due to fear with back feeling okay, but didnt want to make it worse before the WLC.