Thanks to Michael Weyer (APC shirt) for stopping by CFA for his 3rd WOD at his 3rd affiliate today! He has been to over 350 affiliates in the past year. Safe travels!
Warm-up
Complete 2 rounds of 8-12 reps not for time of:
Front squat
Dips
Hip extension
Pull-ups/RR
Add weight for the second round as able.
Strength/Skill Development
A1. Push-press: 6, 4, 2, 6
A2. Russian KBS x 12-15 x 3
Rest 2 minutes.
WOD
5 rounds of:
12 deadlifts
6 power cleans
12 burpees
for time.
Use ~80% of max power clean NTE 185/135lbs. Last completed on 110311. (If you have completed this in the past use the same load & compare efforts.)
Post best push-press x 2 & 6, RKBSx15 & overall time with load. Add any notes about previous times/load.
Is back tomorrow! Hoozah!!
how many reps on the warm up?
Love you, Jamie!
Ha, thanks Tina, back atcha…Good name for this wod, I got my money’s worth today, I think I saw the light once I was finished. Not sure if it was all your vomit talk tina but this one almost did it, Matt confirmed this as well. Also just a thanks to the coaches for yelling positives and form corrections during this. I definitely fed off of that today, good to be back!
wishing i was there with you both…soon enough, i will be emerge from sickness into health, and then i will sweat it out with the both of you!! rock stars.
Name PPx6 KBx15 Time PC#
Bill 115 62 12:03 105
MenneM 115 32kg 11:06 125
Ward 115 62 11:08 125
John F 125 70 11:12 155
Susie 85 52 9:46 75
Denise 85 62 10:25 85
Hadley 42 40 10:56 42
Holly 32 39 10:34 42
Katie B 105 79 10:59 95
Heather 70 39 11:41 55
Kirk 105 52 10:54 95
John 115 62 11:45 95
Tom 135 70 11:40 155
Jana 75 40 9:24 65
Shankle – - 11:19 85
Tom H 115 62 10:36 115
Torin 105 35 10:52 95
Emily 75 45 9:51 65
Jamie 145×2 72 14:55 155×2/145×3
Traci 70 39 10:04 65
Dan F 165×2 10:49 155
Tina 105×2/95×6 62 10:40 95
Joel 155 – 11:36 155
Matt 155 – 14:00 155
Mado 85 45 12:15 85
Cherie 80 45 ? 75
Anthony 145 88 10:50 145
Carly 85 45 8:51 75 (plankburpees)
Brooke – - 14:01 100
165 – 12:30 145
Oops… 135×6