Friday September 7, 2012

Jeffy, Shane, and T at the start of their 400m sled push... aahhh, 400m sled push... just good clean fun!

Class WOD

A. Front squat: 1-1-1-1-1- then 3 x 3; rest as needed between sets

B. 3 rounds for time:

• 12 power cleans (165/105)
• 12 lateral bar hopping burpees

*For the burpees, the only requirement is that you lay your chest and thighs on the ground at the bottom and jump over the bar laterally with two feet at the same time.  There is no required amount of extension at the top.  

Daily ROMIK

A. SMR: quads/calves

B. 2 min stretch per side on:

• hammies
• pigeon
• wall of death

C. FS position work

Post results and thoughts to comments.

Comments

[Scott Z]

A: 175-185-195-205-215, 175-185-195
B: 8:52@ 135#

[Dylan]

A: Showed up late only did a few front squats
B:5:25rx

[JK]

A. 165# x 1 rep / 135# x 3 reps
B. 5:57 rx

[LH]

A) 170# x 1, 135x3, 140x3, 145x3
B) 6:53 Rx