Sprints:
- 5 x 50 meter up hill sprints.
- -jog back down to starting line, begin next sprint 30-60 sec after returning to the starting line
- *Sub 5 x 100 M sprints on the rower if needed.
WOD:
3 Rounds
- 8 DB Power Snatch LEFT arm
- 10 Overhead Squat
- 8 DB Power Snatch RIGHT arm
- 10 Overhead Squats
Men’s Rx DB 45#
OHS 115#
Women’s Rx DB #30
OHS 75#
Sprints: 10, 10.15, 10, 9.5 x2
WOD: 9:49 (35# DBPS, 89# OHS)
Props to Jess, Hillary and Olivia for pushing through some injuries and Superfit fatigue to crush today’s WOD
tony deserves best cheerleader/positivity award. for real.
Agreed!
sprints: 12, 11-somethings, 10-somethings
wod: 8:49 (30# db, 65# ohs, still recovering…)
Sprints: 10.7, 10.2, 11, 10.8 x 2
WOD: 11:49 (20# db, 47# OHS, last 15 at 37#) not too happy with this wod
Thanks noon class for the help post wod.
sprints: 9.5, 10.1, 10.5, 10.5, 10.7
wod: ugh. i finished. ohs@60#
substituted rows for sprints
14:50 time; DB #35/30; OHS #57
Couldn’t find a 50 meter hill close by so I substituted a 25 meter hill and did 10 sprints with a 30 sec. break. averaged 6 sec’s.
WOD: 8:12
Sprints: 12, 11.50. 12.93. 12, 11.83
WOD: 8.09 (25# DB, 37# OHS)
sprints: 11.5, 11.4, 11.9, 12.1, 12.2, (re)pulled hip flexor
WOD: 9:51, 20db, 45#ohs
9:56 (sub 4 left arm 25# tgu, 115# fs)
Sprints: 11, 11, 10.9, 11.1, 10.98
WOD: 8:43 (20# DB, 37# OHS)
Sprints: 9.59, 9.88, 10something, 9.65, 9.67
Wod: 7:04 at 95# OHS, then I died
Sick!!!
Annie T… Here you come 2012!!!!
No sprints.
7:20 RX
Sprints: 9.96 – 10.7 (I think)
WOD: 9:39 rx
Sprints: 1022/997/975/997/966
// WOD – 849 (30#/45#) …probably could have done a bit more weight . First time doing OHS though so had to get used to balance. ( 10/10?)
sprints: something like 8:59, 8:85, ~9, 8:47, 8:37
WOD: 7:16 Rx (almost all unbroken but dropped ohs on rep 9 of the last set – next time!)
Subbed row for sprints ( 25.1-22.0 sec)
WOD:
7:58
(Subbed push press for OHS @75)
Sprints: 14.50, 14.10, 14.50, 14.90, 13.97
WOD: 11:56, 20# db, 15# OHS (started with 35, but only lasted a few reps in the first round)
sprints: 10.3, 10.42, 11, 10.86, 11.14
WOD: 11:15 (67# OHS, 25# DB- I need to work on my OHS)
sprints on rower: all at 1:30-something pace (no paper or pen with me…)
then drilled squat cleans, mimicking pulling from jerk boxes. up to 110#.
Sprints: 11.9,11.9,12.3,12.2,11.8
WOD:10:04 (35#OHS, 15# DB)
3:56 but with 45# kb snatch and 45#kb overhead squat
no sprints (no hills!)
WOD: 8:26 (20# DB, 30# OHS – weird crooked bars here.. think I could have gone higher w a reg bar)