Heat #1 guys taking off for the ocean swim WOD, this past weekend in Hilton Head.

Warm Up: 2 cycles
400m Run
10 Wall Ball Sit Ups
10, 1 Arm KB swings
Soldier Walk

Strength Work: Power Cleans
10,8,6 Movt Prep Sets

5-4-3-2-1 Working sets with 12 AB Mat Sit Ups btwn each

3 Rounds For Time:
12 Box Jumps
9 Toes to Bar
12 Push Press

"Expect Jesus..."

Post all scores/times/reps/loads/modifcations to comments.


Phil said...

SP: 5-5-5
95-115-125 = 5RM

WOD: 3:57 RX

DL: 5-5-5
275-295-315 = 5RM

Jarod said...

4:45ish Rx

I was too busy staring down Kurt as I edged him out by a second or so to pay attention to my definite time.

Shane said...
This comment has been removed by the author.
Duff said...

265# PC
2:47 AsRx

PaleoMezzo said...

In my ghetto rigged set up....
Warm Up: 2 rounds of 500 M Row, 10 Weighted Situps (12kg), 10 1 Arm KB swings (per arm)--also 12kg.

Power Cleans: 90-95-100-100-100 (attempted 105 and failed...started pulling)

WOD: Did 3 rounds for time of:
12 Box Jumps
12 Floor Wipers (no bar for toes to bar and figured an extra three would be good for me) @ 70lbs
12 Push Press @ 70lbs

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