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Tex | 20.03.2012
“A coach is someone who can give correction without causing resentment.”
~John Wooden
SWOD:
Squats 5×3 @ 85% 3 RM + 3 Max Distance Broad Jumps
*Perform 3 Squats and immidiately transition to 3 Broad Jumps
*Goal distance for each jump is more than your height
DWOD:
Complete 7 rounds:
1 20 yard Pro Short Shuttle
10 One Arm DB Power Snatches -(5 RT/ 5 LT)
10 Nine Foot Wall Touches
Post loads and fastest round to comments.
*Demo of the 20 yard Pro Short Shuttle click here.
*For wall touches, pick a point on a wall or structure (Basketball Backboard) that is at least 9 feet high, then jump up and touch the point.
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Last chance to enter the 12.5 Open Workout Guessing game! Post guesses to comments, and don’t forget to add your time domain guess for double the prize. This Friday following the final Open workout we’ll be heading to The Front Page in Dupont Circle, so please come by to watch our athletes and then join us in celebration!
17 Responses to Wednesday 3/21/2012 WOD
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Oh hey team– I’ve got to do whatever ridiculousness 12.5 throws at us tomorrow at 8pm…so come cheer/laugh/cry with me then and then we drink tequila!
1. cleans- heavy, like 135 for the ladies
2. pullups- chest to bar because they hate me
3. HSPU
ps- if this wod is so stupid and ridiculous i promise to do it in a cat dress. BLAM.
squats 75#
DWOD: 20# Db, fastest time: 0.52
Squats at 235#
DWOD: used 45# DB and fastest time was :41
Open Workout guess -
1. HSPU
2. Deadlifts
3. Rower
Time – AMRAP 10 min.
Ah! Time- 15:00
Squats at 225#
DWOD: used 50#DB and fastest time was :53
Open Workout:
OHS
KB Swings
pull ups
15 min
AMRAP 12 MIN
Deadlifts
Row for Calories
Handrelease Pushups or Handstand Pushups
My guess:
Burpees over bar
Deadlift
HSPU
12 Min
My Guess:
OHS
Deadlift
L-sit
Squats at 175#
DWOD: used 40#DB and fastest time was :58
12.5
Handstand push ups
KB Swings
Air Squats
Squats at 100#
DWOD: 25# DB, fastest time was :44
SWOD: squats at 265#
DWOD: 50# DB – quickest round was 49 seconds.
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