Coach John and Jerry are so excited about the announcement of WOD 12.4 today they can’t seem to keep still, what do you think will be coming up?
WOD
Muscle Snatch 1-1-1-1-1-1-1
“Randy”
For time:
75 Power Snatches 75/55
Post loads and times to comments.
March 14th, 2012 at 12:02 pm
AAaaaa! Flashback to 12.2 workout
March 14th, 2012 at 12:26 pm
muscle snatch 78#
WOD 6:01 Rx
March 14th, 2012 at 12:30 pm
Also this morning we did women’s Rx at 55#. I’m not sure which was a typo..web page or white board. Either way, good WOD.
March 14th, 2012 at 4:32 pm
Great job Krista! You totally rocked it!
March 14th, 2012 at 3:10 pm
Great time either way Krista!
March 14th, 2012 at 3:16 pm
Snatch pause at knee + snatch from knee 205
Clean + Front Squat 245
March 14th, 2012 at 3:28 pm
Niceeeeee RC! You can Clean + FS my 1RM Deadlift. lol…yeah buddy!!!!
March 14th, 2012 at 3:26 pm
Stairmill WOD
20 mins
74 Floors, 1.55 mi, 60 SPM
Held rails @ 16 mins…thena iz thuper thlow….
Did 2/6/12 wod:
21-18-15-12 and 9 reps, for time of:
Push Ups
Sit ups
Jumping Squats
2/6 – 9:10 rx
8:47 rx….eh…
March 14th, 2012 at 4:33 pm
Muscle Clean #78
WOD- 10:17rx
March 14th, 2012 at 5:41 pm
Muscle clean: 135#
WOD: 6:07 I believe…..12.2 relapse for sure!
March 14th, 2012 at 7:09 pm
Muscle snatch*
March 14th, 2012 at 6:53 pm
Muscle Snatch: 170
WOD: 4:39 RX
March 14th, 2012 at 7:11 pm
WOD – 5:15 (53# – ladies bar and 10# plates)
Haven’t done this one since 2010 – PR by 3+ minutes
March 14th, 2012 at 7:17 pm
5.5 mile run that included going down and back up the torrey pines grade in San Diego….which is a motherf*cker!
55:24
Then hit the hotel gym to blast the beach muscles:
3 rounds:
Unbroken: 10 strict pullups, 20 bench press with 50# dumbells.
Plan is to lose 20# of my ass and get stronger upper body in time to do my first muscle up on Saturday.
March 15th, 2012 at 7:46 am
You could try that… Or you could come in Friday night while I go and I’ll go over the M/U and kinda give you a clinic on how to get one.
March 15th, 2012 at 10:19 pm
Wish I could! Not going to be back until late Friday night.
March 14th, 2012 at 8:32 pm
Muscle Snatch – 145
Randy – 6:57
March 14th, 2012 at 9:57 pm
Muscle snatch: 83#
Randy: 10:01 rx
I can’t tell if it it was better or worse than I remembered. After being kinda sick, though, 55# felt pretty heavy from the get-go haha
March 15th, 2012 at 7:47 am
BB Gymnastics
20 minutes to establish a 1RM Power Clean.
Took a warm up, started the clock at 115, hit 135, 155, 185, jumped to 205, failed, dropped to 190, then 195, then with 0:01 left I stood up 200. It was like a muscle clean, I think I would have PRed over my squat clean if I hadn’t jumped and had warmed up better. Feeling stronger than I have in a while.
Conditioning
8 minute AMRAP of:
10 DB Thrusters 30/20#
10 GHD Situps
10 Inverted Burpees
I did 3 rounds plus the thrusters.
March 20th, 2012 at 1:02 pm
WOD rx’d (power snatch)
Time: 9:30