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WOD 02 27 13
A. Press (5-5-5 @ 75%, then 10-10 AHAP)
B. EMOM for 20 minutes: Goat Work
Select any 2 of the following:
- Pistols
- Double Unders
- OHS
- KB Snatches
Even: Goat 1
Odd: Goat 2
For every minute, perform a manageable set of your ‘goat’ of choice. The goal here would be to maximize the total sum of all reps in 20 minutes, so start off selecting a number that you feel comfortable maintaining. If there was no drop at all during your 20 minutes, you selected too low of a number. If your last set is < 1/4 of your first set, you started with too many reps.
C. Row 500m for time
Post times, loads, and comments.
Press: 95# for sets of 5.
75# for sets of 10
Goat work: Even: 57 pistols unassisted
Odd: 94 (or somewhere there abouts) kettle bells snatches 35#
Row: 1:57:9
That’s a lot of pistols. Nice work, J Crew!
Thanks handsome. I was definitely feeling it during the row. BTW- I left my wedding ring and wrist watch on the new boxes for box jumps. If someone could put them to the side for me, I’d sure appreciate it.
I put them in the folder right outside of Lei’s office.
Thanks Sean! I’ll get them to Mike
A. 75# for sets across. Did 53# for first set of 10, and then 63# for second set of 10.
B. even: 8 pistols, squatting on a stack of 10# plates (thanks phil!) that allowed for squat to right around parallel
odd: 10 light OHS @35#
C. 2:02, and this was mighty unpleasant after 20 minutes of OHS and pistols. I should’ve rested longer before beginning my row.
Fun 6:30 crew tonight – got to watch Kara (new from Elements) press 87lbs! (That’s pretty good Kara!)
For part B, it was nice to see Snarles hit some great wallballs and David pistol like a pro. Ramon made signficant progress on his OHS form and Kristen D’s double unders keep getting better.
When we got to the row, witnessed a new gym record with Kristen D who pulled a 1:41 and then a neck and neck race between Murph and Kim.
!!! Fast row !!!
Fun class! Way to go Kristen- that was awesome to watch!!!
A. 75# for sets. 55# for 10(2)
B. Even KB snatch, Odd DU’s. I maintained the entire 20 so probably went too low but got one heck of bruise on my wrist and ripped hand. 100KB and 300DU’s
C. 151.7, not a PR but I was pretty winded.
Rest day tomorrow…see ya’ll Friday.