Apr 22, 2012

042312 Monday

Mobility
Shoulders

Skill
SDHP - Focus on sequencing

AMRAP 21 Min
800m Run
7 Cleans (155/95)
7 Strict Pullups

Clean may be power or squat.  No kipping on the pullup.

I apologize for the length of the second video.  It is 22:18 but its really cool to watch when you have time.  Should give everyone something to aspire towards.



23 comments:

nutt said...

I loved this video. What an inspiration he is.

Lance said...

Have enjoyed the last few weeks of programming. Was worried that "moving large loads long distances quickly" had been forgotten.

Mark Weaver said...

Where is the turn-around for 800m?

james said...

Mark - run past the 400m turn around keep an eye on the gutter 600m turnaround is marked with three lines, 800m is down the hill marked with four lines

Rich M. said...

This seems like a good group WOD for extra motivation. Any interest in a group with 3...2....1....go at say 0640?

Alex E. said...

If you need to scale pull-ups tomorrow use a band. Don't kip.

scottnkelly9901 said...

IMCF Hohenfels:

3rds + 200m as Rx'd

Hindsight, I should have scaled cleans to 135. However, I think the 38° Wx had something more to do with it. So although not as intense as I'd wanted, the reward of WODing outdoors was worth it.

james said...

4 rounds exactly in the hood. Great work by Amber with 55# cleans. I could have done with a heated pull-up bar.

Ed said...

3 rds + 7 clean + 3 pullups as Rx'd.

Good WOD back in the bubble after Vicksburg last week.

Greg M said...

3 Rds + 800m run/7 x Cleans/2 x Pullups

135lbs for cleans/1st round RX Pullups then went to red band.

Erin Anderson said...

3 rounds plus 350m. 95#, 5 pu strict, 16 green band. The group helped on this one!

Ross said...

Rx'd 3rds+800m right at 21min.. Felt really slow on run, was solo so had a hard time pushing myself. Tips way to start the week though...

Ross said...

Rx'd 3rds+800m right at 21min.. Felt really slow on run, was solo so had a hard time pushing myself. Tips way to start the week though...

Mark Weaver said...

Felt sluggish this morning... i blame it on Monday

3 rds + 400m
Scaled cleans to 135#
Blue Band PUs

Alex E. said...

3 rounds + 450m run. Scaled cleans to 115 to focus intently on form. Also did squat cleans after watching Glassman's "Just Squat" video on main site.

Jake78 said...

3 rounds + 800ms

I liked this one, dug the cleans.

Sincerely,
Jake

Meghan Smith said...

3 Pull Ups shy of completing 3 rounds. I did 4 dead hang pull ups per round, then used the skinny purple for the last 3. I scaled to 80#, but should have definitely done more--didn't test out the weight, just went off my 1RM. My run was definitely the most challenging, but I'll blame my near run in with the deer (seriously) for throwing me off my game in round 2.

IF YOU ORDERED A JUMP ROPE, I FINALLY GOT AN INVOICE. With the discount, and then shipping, we're back to the unit price. For most of you, that is $34.95, fancy handles $39.95, and replacement cable $7.95. I'd prefer a check!

Chuck Anderson said...

3 rounds + started the 4th 800m run. Scaled down to 135#.

Rich M. said...

3 complete rounds, plus the 800m and 3 cleans into the 4th round. All pull-ups were strict and RXd (no band assisted). Cleans @135.

Good WOD

Doug said...

Finished 4 rounds as Rx. Had 12 seconds leftover, and used them to collapse on the floor. Great WOD!

Jimmy S. said...

3 rds + 550m
Cleans @ 135

Mac said...

4 rds + 50 m, as Rx'd. Felt flat footed after running 4 miles yesterday afternoon, but that's no excuse.
I'll agree with Lance's comment...really enjoying some moderately heavier weights for a change in pace.

Dan said...

2 + 6 cleans, Rx