Sunday 100411

Ricky Frausto Filed Under:

WOD
Double Met-Con
#1
AMRAP in 3 minutes of:
Ground to Overhead w/ Squat (186#/125#)
Rest 30 seconds
AMRAP in 3 minutes of:
Burpee Pull ups

5'7" and under on pull up cage. The use of rings are permitted for those that can not jump to bar on pull up cage.

Rest 30 minutes

#2
With a continuously running clock, you will start every 4th minute with a 400 meter run (including starting the workout with a 400). The rest of the time, until the next 4th minute, try to attain the most amount of reps as possible repeating the following sequence in order:

7#/5# Handstand Push ups
14 Kettle Bell Swings (1.5 pood/1 pood)
7 Single Arm Overhead Walking Lunge (1.5 pood/1 pood)

You will run to start the workout, again at minute 4, minute 8, minute 12, and minute 16 as the workout ends at the 20 minute mark.

Post total reps from workout #1 and workout #2, separately, to comments.





















From front to back, Lindsey H., Mike E., John K., Dustin T., Addi K., unknown behind Addi, Jen T., and in the back, Tom M.

Great job on the mile run guys.

___________________________________

Gym will be open for a** kickings at 1:15PM

7 Responses to "Sunday 100411"

1. kahrs Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1270959944757#c5993205500078378733'> April 10, 2010 at 11:25 PM
2. Addi says Unkown = Pete N.
3. Donohoe Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1271022892822#c1855801980052912203'> April 11, 2010 at 4:54 PM
4. Im out town so I did
   deadlift 3x5
   295-315-335 this felt terrible
   then
   3x3 snatch in 3 minutew with 100-135-155 my form sucked bad on the last set I was fried from the deadlifts I think.
   Finally, a course of tire flips and fast feet ladder..Reliving the football glory days.
   Now it is time for some carcass....
   Happy sunday all.
   Donohoe
5. Gdawg Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1271028399250#c8452747787696380071'> April 11, 2010 at 6:26 PM
6. This comment has been removed by the author.
7. Shelley Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1271040288551#c6986532571526344813'> April 11, 2010 at 9:44 PM
8. 9 reps for GTOH as Rx'd. 14 burpee pullups.
   140 reps for WOD 2. Scaled HSPU with purple/purple bands which meant 7 reps of HSPU's per round. Completed one full round in each of 5 rounds.
   
   Great job everyone!
9. Kat Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1271045537262#c4965740915523623044'> April 11, 2010 at 11:12 PM
10. 7 reps for GTOH rx'd. 18 burpee pullups, wish I would've gone a lil faster, I should've gotton a few more! 81 reps for WOD 2. I scaled the handstand push ups with 1 green and 1 purple band. I did 9 HSPU each round instead of just scaling to 7 (wish I would've figured that one out sooner!)
    
    Today was such a fun day! It was great to work out with SOO many amazing people!
11. Crystal Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1271079406478#c6760901443172253829'> April 12, 2010 at 8:36 AM
12. nice job to everyone today. the weather was awesome. it's so much fun to work out with the garage doors open.
    
    WOD 1- 2 reps @ 104# for GTOH. i did way better at sectional w/this. missed a couple at 104# so dropped to 99# and missed all of those. this was a bummer. 13 reps for burpee pullups. Total Reps - 15
    
    WOD 2- 32 total reps. i got my first handstand push-ups (w/kip & no ab mat). that made my day! did first round rx'd and then went to 1ab mat w/7 HSPU's for remaining 4 rounds. only made it to KBS on round 4.
13. Eric C Says: http://crossfitomaha.blogspot.com/2010/04/sunday-100411.html?showComment=1271083686371#c8634756632514948817'> April 12, 2010 at 9:48 AM
14. Yesterday was fantastic. The weather was awesome and the wods were bad-ass.
    
    WOD1- 8 reps Rx'd. (happy with that). Then 29 Burpee Pullups (I just didn't think they were that hard)
    
    WOD2- 31,31,28,23,28 = 141. My shoulders were possessed as I did 3 rounds of HSPU's unbroken. Not sure where that came from, but I like it!