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Saturday, January 28, 2012

2012 January 28
by bk

Shoulder Press, 8 sets of 8
-rest 90 seconds between sets

then….

4 rounds for time:
Run 400m
10 tire flips

*Start at the back door on the run
**Can be done in teams of two – to tag team the tire, if needed

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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  1. Mark edmunds permalink
    January 28, 2012

    4 rds
    400 m run
    10 tire flip
    13:37

    Power snatch work
    3sets of 3 115
    3sets of 3 135
    3sets of 3 155
    1 x 175
    1x 190(pr)

    5 rds 40 du/15 ghd
    9:xx

    Yoke walk to cone(100), prowler push back (50)
    15 sets

  2. Nick R permalink
    January 28, 2012

    Rowing: 2500m
    OMMRC: 56,000… I need to get workin!

    Power snatch work
    95×3
    95×3
    115×3
    115×3
    135×3
    135×3
    145×1(PR)

  3. Pat "PTC" M permalink
    January 28, 2012

    everyone should read these two transcripts from paleo guru Robb Wolf.. very interesting and educational

    http://robbwolf.com/2012/01/28/robb-wolf-interview-at-the-rx-review/

    15 min AMRAP
    5 pistols each leg
    10 inverted ring rows
    15 abmats

    8 rnds+ 33

    Deadlift
    5-5-5
    255-275-305(3) form failed

    20 dealifts @ 185#

  4. January 29, 2012

    Row 2000m

    Row 1000m

    Row 500m

    Power Snatch work
    3 sets of 3, using 95lb
    3 sets of 3, using 115lb
    3 sets of 3, using 135lb
    2 sets of 3, using 155lb

    Shoulder Press, 8 sets of 8, using 105lb
    -rest 90 seconds between sets

    Wednesday’s WOD… 13:41 Rx

    15 sets of:
    -30m yoke walk (yoke + 100lb)
    -30m prowler push (prowler + 50lb)

    PM… Bridge Run

    Meters Rowed Today…. 3500m

    OMMRC….. 79,598 meters

    CrossFit Integrity, Charleston, SC

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