Sep 27, 2012

092812 - Friday


10/9/8/7/6/5/4/3/2/1 reps of:

Push Press (115/75)
Standing broad jump

9 comments:

Robert Parmenter said...

A misleading difficult WOD.
Used 135 for the push press due to a lack of 35# plates, finished in 11:58, more metcon than I thought.
Steve pushed me through, and we did 4 x 200m sprints to finish it off.
he also expained that I have in-fact been doing hip extenions for the past year on the GHD, not back extentions, I know the diffence and will perform each of them correctly now.
Also, today was the first day I did sets of unbroken 10 pullups and 10 dips for the warm up, not bad for a 250 pounder.
This crossfit stuff actually works!

rob said...

I made a couple of adjustments to the WOD.
10, 9, 8,...3, 2, 1
R-arm KB clean & jerk (53)
broad jump half length of the bubble
16:30

Congratulations Rob P. on the pullups.

Ross said...

IMCF SD Detachment

Probably should have moved up in weight for the WOD this morning. Stayed at 115#, RXd at 6:43.

Noah said...

Ross, I know your capacity in shoulder to overhead and yes you should have done 215!

Ross said...

Noah
Yeah, I was feeling beat up from trying to hang with these young college kids all week in PT and the Rope Climbs and Pullups this morning so I slacked off on the WOD, I will beat myself about the head and shoulders later..

Greg E said...

Late work out with a couple modifications:
10, 9, 8,... 3, 2, 1
PP and box jump

1st try: 05:09 @ 115
10 minute rest
2nd try: 05:44 @ 135

Justin Mcgovern said...

Great WOD. As usual looked pretty easy on the board. But tough in execution. Completed in 11:02 RX'd.

Andy M. said...

6 x 400m row - 1:22/1:22/1:25/1:25/1:26/1:28

Modified the WOD...staying a break from OH movements for a bit. GHD SU & Broad Jump, 8:20 or so.

scottnkelly9901 said...

IMCF Hohenfels:

Did this one on Saturday (today)

Skill/Warm-up
10x10 OHS @ 65lbs (~1min rest b/w sets)

Then:
9:57ish for WOD
Subbed box jumps ILO broad jumps which aren't really feasible in my unit's "prison" gym.
"ish" for some reason my stop watch kept running after I hit the stop button. Pretty sure the WOD did not take over an hour! It was under 10 mins