13.10.12

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C-Ross. Boss.

Heard that all of you did very well on WOD 3 today. This makes me happy — now finish it off tomorrow strong on WOD 4.

Work hard, work smart — leave it all on the rubber. No regrets.

#teamwork
#communication
#execution

Week 14 Training: 13.10.12

A. WOD Warm-Up & Prep

1) Full-ROM Dynamic Warm-Up

2) Pull-up and Barbell Prep:

2 rounds: 5 pull-ups, 5 overhead squats @ 95/65

2 rounds: 4 pull-ups, 4 front squats @ 135/95

2 rounds: 3 pull-ups, 3 back squats @ 185/125

Notes: This warm-up should be executed perfectly. It’s essentially a 15-20 minute warm-up, with small breaks in between parts to move and change equipment, shoes, etc. This is your time to get focused and build momentum into the WOD. 

B. Fittest Games Lottery WOD #4

4 Minute AMRAP:
-10 Pull-ups
-10 Overhead Squats @ 95/65

*If four rounds (80 reps) are completed within the 4 minutes, the athlete may advance.

4 Minute AMRAP:
-10 Pull-ups
-10 Front Squats @ 135/95

*If eight rounds (160 reps) are completed, within the 8 minutes, the athlete may advance.

4 Minute AMRAP:
-10 Pull-ups
-10 Back Squats @ 185/125

*The WOD will end at 12 minutes. If an athlete reaches twelve rounds (240 reps) before the 12-minute cap, they will continue to perform AMRAP of 10 pull-ups and 10 back squats until their 12 minutes are up.

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8 comments on “13.10.12
  1. […] Less Talk, More Do. […]

  2. Chels says:

    190… Had to use a guys bar and those squeeze clips…squats were tough!!!

  3. Jason says:

    Great time this morning!
    196

  4. House says:

    170. Shit got real.

  5. Randy Atkinson says:

    183

  6. Evan says:

    130

    i was no match for the front squats… this time.

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Great Day for the women of @karhustrength, taking 1st Place and top RX podium spot at Iron Belle! Well-earned 💪
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Lauren Metcalfe @gymnastiestrong
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Great job today team! 1st place rx at Iron Belle. #winning #CrossFit #crossfitgirls #ironbelle #karhustrength #perhe #squad #5amcrew #team
Coach Winchester

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