Friday November 11, 2011

Thank Dato's FB page for this one.  Crazy.

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- OHS hold 1 min

Supplemental

- external rotation w band 3 x 15/side

Strength

- bench press 5-5-5-5-AMRAP; rest as needed

MetCon

AMRAP in 20 min:

- 10 power cleans (135/95)

- 12 toes to bar

- 15 pushups

Post results and thoughts to comments.

Comments

[Nancy]

Ouchhhh! Thanks, Dave, that was crazy.

[JK]

Strength: worked up to 105# x 11 reps
Metcon: 5 rounds + 8 cleans RX

[Jeff]

Bench: 135,145,150,160,170x20
Metcon: 6 rounds + 2 cleans rx

[Goog]

Strength: 175/185/195/200/ 205x7
Metcon--6 rds

[Sully]

Bench - 175 - 10 reps

Metcon ... back tightened up so stopped after 4 and finished with abmats and 50 pushups ... ugh.

[BenE Hana]

Bench: 175x7

MetCon: 3 pushups shy of 7 rounds Rx

[giselle]

bench: 63-73-83-93-98(6) with a little help

metcon 5 rounds RX

[27]

BP: 135/155/175/185/195 x 10
MC: 7 rds + 7 cleans

[JustinH]

Strength: 115/125/135/145/155 x 10
No metcon (did workout at CF Santa Clara)