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WOD 11 05 12

Today’s Strength portion is timed.

A1. 20 seconds AMRAP Deadlift (T&G) x3.  Load is up to you, but you must achieve 12 or more reps. Start this at 0:00, 5:00, 10:00

A2. ME Wide Grip Strict Pullup x 3.  Start this at 2:00, 7:00, 12:00

A3. ME Strict Chinups x 3.  Start this at 3:00, 8:00, 13:00.

B. For time:

25 Wallballs (20/14)

20 KB Swings (53/35)

15 Pistols

10 Overhead Squats (115/75)

15 Pistols

20 KB Swings

25 Wallballs

Post loads, times, and comments.


“Like father like son.”

11 05 12
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15 thoughts on “11 05 12

  • 11 05 2012 at 7:49 am

    Reminds me of a Maori Haka!

    • 11 05 2012 at 7:50 am

      That’s the NZ All Blacks Team for the non-rugby types… 😛

      • 11 05 2012 at 11:25 am

        Who’s up for a WOD Haka? I might have a playlist somewhere (yeah, I am weird).

      • 11 05 2012 at 3:44 pm

        Pedro, you know I’m in.
        Damn, if I was Ireland here, I’d just say, “well boys, I’d love to play, but I… I gotta go home now.”

    • 11 05 2012 at 8:47 am

      Yeah dude! I watched a youtube about those guys, I think.
      Intense expressions meant to intimidate, no? Slapping of chests? Stomping of feet?

  • 11 05 2012 at 7:52 am

    Metcon – 7:19ish… had to go light on OHS – the bane of my existence… along with DUs and HSPUs….

      • 11 05 2012 at 10:13 am

        Yes, Sensei – someday I will take the pebble from your hand….
        Yours – Grasshopper

        • 11 05 2012 at 10:46 am

          More like this (I’m the one on the left, listening to a Cliff-esque anecdote about obscure pop culture):

  • 11 05 2012 at 3:23 pm

    Too funny!

  • 11 05 2012 at 8:43 pm

    A1. Started deadlifting at 205 to try and show Troy who was boss, but when Misty saw that I was only getting ten my first two rounds (and slowing down), she told me to drop to 185. Then I got 12 or 13 reps. I hate it when when Troy/Misty are right.
    A2. 7,5,5
    A3. 3,3,3? These were very tough.
    B. 13-15 minutes or so, Rx. I liked this one a lot, except for the wall balls, overhead squats, and the pistols. Caught a side stitch midway through which made my overall experience uncomfortable.

  • 11 05 2012 at 10:49 pm

    Fun times @ the Syndicate. Big ups to Tony, who went with the 2 Pood KB and 30# Slamball, Christine, who learned that she can handle a 53lb KB, and D$, who was able to go through her last set of wallballs listening to me tell her the same thing over and over without going ballistic.

    Oh, and I think somebody got their first unassisted pistol tonight. NO BIG DEAL.

    • 11 06 2012 at 12:41 pm

      no to mention 3 no reps! wallballs r usually my shit but the pistols just took all the powers away. And we do gotta call out Kim because she totally could have done the pistols rx…she was killin em! next time for sure.

      • 11 06 2012 at 12:51 pm

        Agree. Once you have a holster for your pistols, you gotta shoot em during WODs.

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