"Running Fight Gone Bad"
3 Rounds
400m Run
20 Wall Ball (20#/16#)
20 SDLHP (75#/55#)
20 Box Jump (20")
20 Push Press (75#/55#)
20 Cal Row
Post times to comments.
Coaching Tips: Pursue this workout as if it were Fight Gone Bad (which is coming up on September 26th, register for our team or donate NOW!) After the run, complete each set of 20 reps as fast as possible trying to finish all 20 in under one minute, then move on to the next exercise as quickly as possible and complete those 20 reps in under one minute, etc… The challenge for most (especially those of us that are vertically challenged) will be trying to complete the 20 Cal Row. You can find some tips here.
Captain Ed and Tony A.
Level II WOD
“Nate”
AMRAP in 20 minutes of:
2 Muscle ups
4 HSPU’s
8 KB Swings (2 pood/1.5 pood)
Teshina 7 Mod.
Lisa 11 Mod.
Newman 16 Rds. Rx
Paul 11 Rds. Rx
Newman, 16 rounds of nate — legit!
Oly Lifting:
Snatch
Amelia 68#
Lisa 68#
Julia 63# pr
Jon 145# pr
Paul 155#
James 115#
Bill 125#
Don 145#
Tony 85#
8am
Pam 28:58 (2 rounds,run,WB)
Teshina 26:01 RX
Steve 26:16 RX
Jon 25:32 RX
Amelia 31:20 RX
Deborah 1 round
Michelle 26:54 (2 rounds)
9am
Tina 37:29 RX
Bill 30:10 RX
Bernice 40:45
David 32:57 RX
Susan 30:00 (2 rounds)
Jason 26:11 RX
Linda 38:00
Jeremiah 27:00
Great job on the snatches today. There were quite a few “just missed” attempts at PR’s. Good job Jon on getting your second PR in 2 weeks of snatch lifts. Amelia, you’re getting fundamentally more sound in your lifts. I can see you getting more PR’s real soon. Hang in there Bill, it’ll all start coming together the more you do it. Tony, James repetition, repetition, repetition. Don, you had 165#, all you had to was stand up. Next time. L and J, oh what we can do with fresh legs.
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