WOD 10.26.12

From CrossFit Omaha 120928

For time:

1600m run
50 Power snatches, 75/55
1600m run

Post time to comments.

WOD 10.25.12

STRENGTH:

Push jerk:

5 @ 65%
5 @ 75%
5+ @ 85%

*% based off of 90% of 1RM.

MET-CON:

15-12-9 reps for time:

Power clean and jerk, 135/95
Pull-ups
Box jumps, 24/20

Post loads and time to comments.

WOD 10.24.12

SKILLS/STRENGTH/CONDITIONING:

1a) Double-under: 3 x ME (ME in 1 minute)

1b) Handstand push-ups: 3 x 8

1c) Sled pull sprints: 3 sets


MET-CON:

2 rounds for time:

50 SDHP, 24k/16kg KB
15 Overhead squat, 95/65
50 SDHP, 24/16kg KB
15 Toes to bar

Post total double-unders and time to comments.

WOD 10.23.12

STRENGTH:

Clean

5 @ 65%
5 @ 75%
5+ @ 85%


MET-CON:

Partner WOD for time:

100 Virtual shovels, 45# over 2' barrier
80 Sit-ups
60 Pull-ups
40 Overhead DB walking lunges, 50#
200m sprint

*reps can be broken up anyway anyhow, but reps must be split evenly between teammates. The reps for each movement must be fully completed before moving on to the next movement.


Post loads and time to comments.

WOD 10.22.12

SKILLS/STRENGTH:

Ring dips:
3 x 12

GH Raises:
3 x 10


MET-CON:

6 rounds for time:

20 Push-ups
20 Squats
50m Sprint, 6 x 15m shuttles

Post time to comments.

WOD 10.19.12

From The Outlaw Way

3 rounds for time:

10 KB snatches + Overhead lunge, (R arm, L leg), 24/16kg
10 KB snatches + Overhead lunge, (L arm, R leg), 24/16kg
20 Lateral burpee over the box jumps, 20"
30 Jumping squats, 45#

Post time to comments.

WOD 10.18.12 (Goat WOD 2)

Me during WOD 5 at the 2012 Beast of the East

SKILL:

Squat Clinic

MET-CON:

"Goat WOD 2"

6 minute AMRAP:

6 Power snatches, 115/85

12 Overhead squats, 115/85

-Rest 2 minutes

6 minute AMRAP:

6 Pull-ups

12 Double-unders

Post rounds/reps for each AMRAP to comments.