WOD 11 28 12

A1. Hollow Rocks 3×10

A2. TGU 3×4 (Set of 4 = 2 each arm).  Work up to a heavy but manageable load.

B. Snatch 10×1 with perfect form.  We don’t care about weight today.  OHS if needed.

C. 4 RFT (in teams of 2):

*1 person working at a time, partner holds a side plank (on elbow).  Switch as needed.

1 Rope Ascent

40 Air Squats

15 GHD Situps

Post loads, times, and comments.

 
11 28 12
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16 thoughts on “11 28 12

  • 11 28 2012 at 11:11 am
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    After Monday’s WOD:

    • 11 28 2012 at 12:06 pm
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      yep. walking is proving to be very difficult today.

    • 11 28 2012 at 2:50 pm
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      Word. My butt meat needs tenderizing.

  • 11 28 2012 at 3:30 pm
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    The partner WOD today was going to be a little awkward with no partner. Where was everyone? (Fortunately, I missed Monday — just did that WOD instead.)

    • 11 28 2012 at 3:32 pm
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      Dave, I suspect Wednesdays will be lower in attendance due to the nature of the strength cycle we’re on.
      Mondays, however. Hoo boy!

      • 11 28 2012 at 4:40 pm
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        Yeah, that’s what I figured. Glad I showed up, though — got some 1-on-1 help with my snatch (which is finally improving!).

        • 11 29 2012 at 11:50 am
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          Definitely improving on the snatch! And in posting as well. Couldn’t walk so much after Monday so rolling occurred.

  • 11 28 2012 at 9:47 pm
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    Had a lot of fun at the Syndicate tonight.

    Big ups to Ed for crushing the rope climb, and saw some really significant improvements in y’alls Snatches!

    Remember – Robot!

  • 11 28 2012 at 10:10 pm
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    Muuuuch slower day in the box today. Very calm and casual.
    I jumped in late for the 7:30 and:
    B. hit 155 pretty consistently with no pain.
    C. Partnered up with Ed and got the fastest time of the day @ 9:19, both of us Rx!

    • 11 28 2012 at 10:16 pm
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      late for the 7:30, eh?

    • 11 28 2012 at 10:17 pm
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      Dude, I wasn’t even gonna work out today but snatching was starting, and you know.

      • 11 28 2012 at 10:21 pm
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        never mind….

      • 11 28 2012 at 10:23 pm
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        We were both a little late I think.

      • 11 28 2012 at 10:46 pm
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        Ooooh, damn. We don’t have a 7:30.
        Whatever. I’m still messed up from the time change.

  • 11 28 2012 at 10:18 pm
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    Had a blast decorating our lil tree with a few hooligans afterwards

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