5 Rounder

Nov 7th, 2012

Category: Competitor

5 Rounder

Warm up – 10 minutes
30 Turkish Get Ups (alternating arms)
Games (2/1)
Regional (1.5/1)
Open (1/.5)

Strength Conditioning – 10 minutes
Every Minute on the minute for 10 minutes
2 Power Snatches
1 Squat Snatch

WOD – 25 minutes
5 Rounds
15 Burpees
15 Overhead Squats (115,80)
15 Toes to Bar

Homework – hamstring softball on a box & glute and quad softball action

DISCUSSION 22 Comments

  1. Kenny "F'n" Powers 11/08/2012 at 2:02 pm

    First Burnt Toast class…Holy hell. Tough but I absolutely love it.

  2. Andrea 11/08/2012 at 1:56 am

    Turks: 1
    Snatch: up to 100… Felt shit-tay
    Wod: 15:54rx

  3. Kelly 11/08/2012 at 1:42 am

    I also retested Christine. 13:14, down from 13:44 last time. One of these days I will catch you guys.

  4. Xuconnkicker8 11/08/2012 at 1:25 am

    Wod: 24:10

  5. Schurko 11/07/2012 at 7:08 pm

    Did Christine to finish up the Paleo Challenge.

    In Sept: 14:27
    Today: 12:20 — was cramping hard on that last rd.

    In the same toaster oven as Sham-wow . Will be back in on Monday.

  • DePriz 11/07/2012 at 11:27 pm

    Chrstine also on retest

    original 11:32 to now 10:22 retest.

    Ill be out till atleast this Monday. Maybe next.

  • Harri$ 11/07/2012 at 6:18 pm

    Question for you guys – I did a brief 21 EMOM Squat/Becnh strength on Sunday and then have done mon & tuesday so technically im at 3 days in a row and wondering if i take a day off OR I bang out today and tomorrow and take the weekend off?

    I am leaning on coming today because I want to hit the TGU & 5 rounder.

    Thoughts team?

  • Shamwow 11/07/2012 at 5:52 pm

    Did the StrengthCon with cleans instead of snatches. Got up to 205 and called it a day. I’m due for a few days off to hit the reset button.

  • Crowley 11/07/2012 at 2:40 pm

    TGU: Done w/ 1.5
    EMOM 10: subbed 3 deads for snatches, 275-325
    WOD: 16:38 – subbed 155# back squat for OHS
    Homework: completed after class

  • dudley 11/07/2012 at 2:12 pm

    worked up to 125#, 17:52rx – those OHS got tough