Sunday 091011

Ricky Frausto Filed Under:

WOD

Pull-ups

Perform 2 rounds of pull-ups between 74 and 76% of your max reps. Rest as needed between rounds.

followed by,

"2 Minute Defense"

5 rounds of: (137#/92#)

1 Power Clean

3 Hang Squat Cleans

2 Jerks

200 foot run

After the 5 rounds, rest 2 minutes. Repeat. Record total time.

Post pull-ups and total met-con time to comments.

JenT vs. The Prowler

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A reminder that Sunday's open gym time is at 10AM.

5 Responses to "Sunday 091011"

1. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091011.html?showComment=1255284929399#c7395798294403666964'> October 11, 2009 at 1:15 PM
2. Did 14 pullups first round and 13 on second; I couldn't keep my grip on the second round to get 14 and came off bar.
   
   Did 82# on metcon; completed in 10:13; 1st round was 4:03 and second was 4:10 with the 2 minute rest in between. I thought the jerks were the hardest part of this wod.
3. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091011.html?showComment=1255285822549#c4919218899116959030'> October 11, 2009 at 1:30 PM
4. 2 sets of 27 pullups. Finished the metcon in 12:2?. The hang squat cleans were hard for me today, I kept ending up on my toes. Nice big class for a Sunday morning. Nice job everyone!
5. Addi Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091011.html?showComment=1255287631943#c6341391870662587933'> October 11, 2009 at 2:00 PM
6. 2 sets of 14 - my kip was pretty steady, and I didn't even have to pee until the last 2 of the 2nd set. Win.
   
   Metcon - 10:08 Rx'd - Not surprisingly, I liked this one. Hang squat cleans were a little brutal until I got tired and started dropping under the bar like I'm supposed to. Could have run faster, but... meh.
7. BigD Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091011.html?showComment=1255291484032#c4861021269195459066'> October 11, 2009 at 3:04 PM
8. 2 sets of 11 on the pullups. Metcon killed me! 16:?? I don't think there is a single bodypart that is not sore on me right now. Had to drop the weight during my 2 mintue break. And once agin, Rick, so sorry for making a big mess with the chalk bucket. I promise I'll bring in a new block to make up for it!
9. Eric C Says: http://crossfitomaha.blogspot.com/2009/10/sunday-091011.html?showComment=1255312030550#c3804809870089283469'> October 11, 2009 at 8:47 PM
10. Pullups were bleh... 22 each round.
    The 2 minute drill KILLED me. I can't figure out why. I was in bed by 10pm Fri and Sat nights. And I only had a couple of brews Saturday night. Maybe it's that time of the month.... I don't know.