Feb 21, 2011

022211 TUESDAY

0530 and 0600 Class

Clean High Pull

ADV(3-3-3-2-2-2)                        INT (3-3-3-2-2)                              BEG (3-3-3)

AMRAP 12MIN:
10x 60% of your 1RM shoulder press,
200 single rope turns,
20x ring push ups

Open Gym 

"2 Minute Defense"
5 Rounds For Time w/ 135#/85# bar:
1 Power Clean
3 Hang Squat Cleans
2 Push Jerks
Run 200m/Row 250m
Rest 2 min between each round

19 comments:

Rich said...

Refresh my memory- what is our 200m course again?

Rob said...

200m is out the front door and down to the stop sign (the stop sign where we turn Right for our 400m run).

Gary P said...

14:34-- Scaled to 105# mostly to make sure form was good on hang squat clean, but also because I only had a 15# bar and no collars.

Anyway, I realized during Round 4 that I was giving away seconds on the run by not going flat out. 200 meters with a 2 minute break after should be a sprint.

Dave Hudson said...

13:36 Rxd. I know that lots of folks weren't tracking their time. As long as you got the work in, that's fine.

The "sprint" (I use that term loosely) was a nice little smoker in between the lifts.

james said...

Dave - I actually did a 2 minute Defence as opposed to Defense - I hope that was okay.

Lost track of time but 1.05 - 1.10 per round

GOOD WOD

Wilson said...

13:28 as RX'd.

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

Loved this WOD. Great combo of heavy stuff and MetCon.

Time (including rests): 14:40 as Rx.

Then I did I 2k row time trial. 8:02.

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

Had two buddies do this one here.

Ghormley: 16:38
Dirks: 16:40

kyle hogan said...

14:06 I scaled to 115 lbs...@ dropped the 2 min rest to probably closer to 1.25 min....I was trying to keep up with Dave so I shorted my rest to start with him. Thanks Dave for being nice....

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Kay said...

14:16 with 65# weights. Yes, the run was smoker.

Rich said...

Scaled to 115; squat cleans are one of the many in my herd of goats. But was pretty happy with form. Time: 8:09. So how is that possible you ask?? Take two of how Rich is a moron...I didn't take the 2 minute break between sets. That being said, if I had, it would have added 8 mins, so it would have been 16:09....but I would have hit the run a bit harder each time....so I think I would have been close to 15:00. Thanks to Zoran for pointers on form and for tag teaming with Noah to watch as I did all 5 rounds and only when I finished did they say "you were supposed to take a break in between!" And buddy is only half the word in IMCF!!

Just kidding guys! This just goes to prove I need more guys working out with me in the afternoon to keep me straight!!

Air Force Steve said...

Rx'ed, 12:49

Stephen said...

14:09. Worked on form with 70 pounds. The run was nice factor as well.

Stephen said...

14:09. Worked on form with 70 pounds. The run was nice factor as well.

Neal said...

13:32 as rx'd.

Noah said...

14:10. Scaled to 115 despite Air Force Steve's objections.

jim, lesley, mikah & paige said...
This comment has been removed by the author.
Hoys said...

13:21 as rx'd, but didn't have to fight a crowd for running space. Did this in the afternoon with my daughter cheering me on.

Did "Angie" this morning w/ strict pullups. limited myself to 65 pull ups due to time constraints, finished the scaled version at 19 min.