Friday November 18, 2011

"No, I will not run a 400 for time."

**Announcements**

• Next week we will be closed Thursday Thanksgiving day, open Friday Morning from 9-11am only for our annual "Murph" day workout, then open with our regular schdule for the rest of the weekend.  I'll confirm all this again next week, but just wanted to give everyone a heads up.

WOD

ROMIK

- SMR: quads

- wall of death 2 min/side

- OHS hold 1 min

Strength

- Back squat: 3-3-3-3-AMRAP; rest as needed

MetCon

5 rounds for time:

- 3 power snatch (135/95)

- 5 HSPUs

- 7 burpees

- 30 double-unders

Post results and thoughts to comments.

Comments

[giselle]

last time we did this rep scheme i got 5 reps at 145 so I worked up to that weight again and got 10 reps

metcon: 16:27 @ 85#/kipping HSPU w/ 1 abmat

[JK]

Strength: Worked up to BS 160# x 9 reps
Metcon: 13:40 75# power snatch, rx HSPU, substituted DU with air bike

[TC]

BS 315-(15)reps
Metcon 27:00. Parallet pikes on ghd

[Goog]

BS3--195/205/215/225/235x12
MetCon--12:54 with kipping HSPU

[Sully]

BS - stayed light at 165@10

metcon - 14 - something - 95# and some sort of single, double mix on DU's ... might have done 6 rounds ... weird day, unmotivated ... Kindra's fault.

[Scott Z]

BS: 135-145-155-165-175x10

Metcon: rediculously slow Started at rx weight and after 2 rounds using what Josh called the Nascar drunk cheering fan power snatch method, it was suggested I drop back down to 115. Eventually finished...

My lack of motivation today was Sully's fault.

[27]

BS: 225/235/245/255/265 x 9

MC: 12:50 Rx

[Sully]

Josh, we need Gaines version of Scott Z's Nascar drunk cheering fan power snatch (copyrighted?) on film ...

Scott - totally my fault ... which was totally Kindra's fault ... (Go Ducks!)

[Kindra]

BS - worked up to 83 and did 6
MetCon - 13:31 at 73#, pike HSPUs, and 60 singles bc I HATE DUs
Scott, I appologize for my trickle-down unmotivating effect. However, Steve, I expect more from my Trophy Husband. Don't let it happen again. ;)