100310 Wednesday “Surrender”
Shanna with 145lbs clean & jerk for 7th in that event and 2nd place overall at the NC/SC Sectional this past weekend.
Strength/Skill Work: Hang Squat Clean
WOD
200m run
10 shoulder press @ 65% 1RM not to exceed 95/65
200m run
20 push-press
200m run
30 push-jerks
200m run
For time.
Last completed on 090106.
That is such an awesome name for a WOD.
With spring here we welcome back the dreaded hill. Just what I needed. Now all I need is a wod with 400 m runs and overhead squats together and my life is complete.
Tom, the only thing that could make what you just described complete would be a dozen or so burpees in the mix.
I would like to say that my arms are still shaking from this one. And the hill…when will i conquor thee???
T-Bone- Shanna thought you might have a weighted ball like the type used for the ball slam and catch at the NC/SC Sectionals. If you would bring it to the gym, I would like to test some theories that I have regarding the most efficient way to do this exercise. Thanks
I refused to “surrender”. My mind kept me going even as my body was failing. What an awesome workout. I have no idea what my time was and I don’t care. I finished.
Name Time Weight Hang Clean weight
Mike N. 9:24 Rx’d @95lbs 5×135lbs
Wendy 9:11 50lbs
Kim S. 8:18 28lbs
Shawn 9:16 75lbs
Brooke D. 8:51 42lbs
Daniel Smith 7:30 Rx’d @ 95lbs
TBC…
wups, just realized i didn’t write anything on the board…
4 x 155…dumped on the 5th
WOD: 8:22 Rx’d @ 95#
T- Did you pack your weights with your bikinis? I actually was so excited to get to do this WOD. I am not sure why I like this WOD because I am not a fan of running and I do not excell with overhead weights. I think it just has a nice flow or something.
PS- I think I owe M3 and Elizabeth an appology for just about plowing them over at the start of my last run. I think I just screamed “running” or something like that.
Mr. K, I do indeed have one of the 20 lb slam balls that we used at Sectionals. I’ll bring it to the gym next week when I get back. J$, I did not pack my weights, and I limited myself to four bikinis. I am currently battling rush hour traffic hoping that I will be able to drop off Brian at his conference and still make it to the WOD at CF Threshold. Their WOD has running and burpees, so I am super excited.
Name Time Weight Hang Clean
Mike N. 9:24 Rx’d @ 95lbs 5×135lbs
Wendy 9:11 50lbs
Kim S. 8:18 28lbs
Shawn 9:16 75lbs
Brooke D. 8:51 42lbs
Daniel Smith 7:30 Rx’d @ 95lbs 5×130lbs
Tom 7:50 Rx’d @ 95lbs
Betsy F. 10:22 32lbs
J$ 9:54 55lbs 5×85lbs
Rustan 8:51 88lbs
Charley 9:19 55lbs
Britt 6:44 35lbs 5×58lbs
Aidan 11:10 33lbs
Steven 8:02 65lbs 5×100lbs
Jana 9:05 33lbs 5×48lbs
Seth 9:12 65/55/55lbs 5×70lbs
Becca 7:34 38lbs 5×58lbs
Kate VW 9:16 38lbs 5×63lbs
Mark B. 7:42 60lbs 5×85lbs
Micah 8:18 45lbs 5×38lbs
Robert 7:26 70lbs 5×135lbs
Lisa 8:12 38lbs 5×45lbs
Kimberly 9:10 45lbs 5×58lbs
KK 8:55 85lbs 5×105lbs
Amy H. 11:03 35lbs 5×38lbs
MCK 11:04 38lbs 5×58lbs
Dawn 10:40 48lbs 5×68lbs
Jen L. 13:30 Rx’d @ 65lbs 2×90lbs
Jules 11:25 38lbs 5×58lbs
Katie 9:53 55lbs 2×95lbs
Chris T. 9:33 65lbs 1×95lbs
Beth 9:26 35lbs 5×58lbs
Anne 9:37 55lbs 5×80lbs
Rebecca 9:26 18lbs 5×18lbs
Shannon 9:10 70lbs 5×115lbs
e Hake 10:30 55lbs 5×80lbs
Chris G. 7:01 65lbs 4×129lbs