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Wednesday October 3, 2012

Chelsea in the middle of "Amanda" on Monday (muscle-ups and snatches).



Class WOD

A. back squat: 2-2-2-2-2; rest as needed

B. 5 rounds for time:

  • 5 hang power cleans (165/105)
  • 3 rope climbs 
  • 5 box hops (34/28 - add 45lb plate to top of 30/24 boxes)

*If you need to scale the rope climbs, my suggestion for today is to attempt to at least hang from the rope with your feet properly locked in.  Then if you can try to climb and reset once or twice go for it.  If you can't hang from the rope at all, scale to isometric towel pullup holds or body rows.

**For box hops, please be 100% sure you can make the extra height before doing this Rx. 



October Floating Tester #1 (see monday's post for details)

For time:

  • 18 squat cleans (155/95)
  • 9 shoulder to overhead
  • 18 toes to bar
  • 9 HSPUs (kipping okay)
  • 400m run

*Judges be TOUGH!  All reg standards apply, pay close attention to squat depth on cleans, full extension w/ ears showing on S2O, both feet making bar contact on T2B, head to ground on HSPU.




A. SMR: wherever you need it most

B. 2 min stretch per side on:

  • hammies
  • pigeon
  • wall of death

C. OHS position work 2 min



Post results and thoughts to comments.

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Reader Comments (5)

A.Worked up to 165# x 2
B. 16:38 rx

October 3, 2012 | Unregistered CommenterJK

A) all sets at 335
B) 11:56 RX

October 3, 2012 | Unregistered CommenterGaines

A: worked up to 225#
B: 19:12 @ 165# & 30" box

October 3, 2012 | Unregistered CommenterScott Z

A) 130# (2)
B) 17:13 (85#, 2 almost to the top rope climbs each round, 28" jump)

October 3, 2012 | Unregistered CommenterKat

A) 345x2
B) 11:00rx

October 3, 2012 | Unregistered CommenterAndrew

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