Strength & Finesse

Mar 12th, 2013

Category: Competitor

Strength & Finesse

shamrockers copy

back to back champs!

Warm up – (15 mins)
800m run
15-10-5
scap push ups
prone cobras
shoulder activators on the bar

5-10 minutes on overhead mobility

Strength Complex
EMOM12
1Power Clean
1 Squat clean
1 Split Jerk

WOD – 20 minutes
4 Rounds
7 Shoulder to Overhead
10 Burpee box jumps
14 Alternating pistols

Games (205, 145)
Regional (185,130)
Open (165,115)

Ca$h Out
50 GHD’s for time

DISCUSSION 14 Comments

  1. Dudley 03/13/2013 at 3:13 am

    205# strength; 14:[email protected] 175#.

  2. Dudley 03/13/2013 at 3:13 am

    205# strength; 14:[email protected] 175#.

  3. Will 03/13/2013 at 12:09 am

    Warm up: done
    Strength: up to 225#
    WOD: 14:31, regional weight
    Cash-out: 2:45

  4. Will 03/13/2013 at 12:09 am

    Warm up: done
    Strength: up to 225#
    WOD: 14:31, regional weight
    Cash-out: 2:45

  5. Andrea 03/13/2013 at 12:03 am

    Strength up to 175

    Wod: 12:48 games weight

    7min amrap ladder: paralette hspu, bar muscle ups.
    Got up to 3 with FIVE abmats and red band for mu, pathetic.

  6. Andrea 03/13/2013 at 12:03 am

    Strength up to 175

    Wod: 12:48 games weight

    7min amrap ladder: paralette hspu, bar muscle ups.
    Got up to 3 with FIVE abmats and red band for mu, pathetic.

  7. McGuire 03/12/2013 at 7:58 pm

    Warm up: Done
    Strength: Up to 215#
    WOD: 12:[email protected] 165#, used a 15# plate to support the heel during pistols.

    Cash out: didn’t do, I was running late to class.

  8. McGuire 03/12/2013 at 7:58 pm

    Warm up: Done
    Strength: Up to 215#
    WOD: 12:[email protected] 165#, used a 15# plate to support the heel during pistols.

    Cash out: didn’t do, I was running late to class.

  9. DePrizio 03/12/2013 at 5:04 pm

    Warm-up: done
    Strength: up to 205
    WOD: 13:08 @165
    Cash-out: 2:43

    In general I was dragging ass today. Agree legs were shot, pistols were great though, but I just was mush on burpees bj and had no drive.

    Also looking forward to a rest day and 13.2!

  10. DePrizio 03/12/2013 at 5:04 pm

    Warm-up: done
    Strength: up to 205
    WOD: 13:08 @165
    Cash-out: 2:43

    In general I was dragging ass today. Agree legs were shot, pistols were great though, but I just was mush on burpees bj and had no drive.

    Also looking forward to a rest day and 13.2!

  11. Kenny "F'n" Powers 03/12/2013 at 3:38 pm

    this one blew…

    warm up: done
    strength: 175, failed at jerk 185
    WOD: 14:55 at 155…my puny shoulders weren’t having it this AM.
    Straight cash hommie: 1:47

  12. Kenny "F'n" Powers 03/12/2013 at 3:38 pm

    this one blew…

    warm up: done
    strength: 175, failed at jerk 185
    WOD: 14:55 at 155…my puny shoulders weren’t having it this AM.
    Straight cash hommie: 1:47

  13. Crowley 03/12/2013 at 1:03 pm

    Warm-up: done
    Strength: up to 205, failed jerk at 215
    WOD: 9:46 @165#, probably should have tried 175#
    Cash-out: 2:07

    Legs were shot from the squats yesterday. Looking forward to the rest day tomorrow and the Open WOD on Thursday.

  14. Crowley 03/12/2013 at 1:03 pm

    Warm-up: done
    Strength: up to 205, failed jerk at 215
    WOD: 9:46 @165#, probably should have tried 175#
    Cash-out: 2:07

    Legs were shot from the squats yesterday. Looking forward to the rest day tomorrow and the Open WOD on Thursday.