Wednesday 100602

Ricky Frausto Filed Under:

WOD
2 Rounds, each for time of:
60 Yard Shuttle w/o Plate (5-10-15 yd shuttle)
60 Yard Shuttle w/ 55#/33# Plate
60 Yard Shuttle w/o Plate
10 Bench Presses, 154#/104#

We will do this in intervals. The first 5 will go at the start of the clock and will not go again until 7 minutes in. Likewise, the second group will go at 1 minute in and again at 8 minutes in.

It is set up this way so that you will go as hard as you can each time. Joe and I don't think there are many of you that can really or know how to go really hard. Everyone paces in some way or another. Pacing all the time = No Results.

Post time from each cycle to comments/LogWod.














Running in the rain.

8 Responses to "Wednesday 100602"

1. Shelley Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275481423158#c1198423867345281766'> June 2, 2010 at 7:23 AM
2. Did this Rx'd. First round took 1:27. I don't know the time on second round because at the 1:30 mark (time when 2nd group started), I had 4 bench presses left. I thought the bench part of this WOD sucked the most.
   
   Great job 6 a.m. crew! I liked running in between Paul Ant. and Eric.
   
   Welcome William and Sarah!
3. paul Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275481700175#c380966569642579693'> June 2, 2010 at 7:28 AM
4. Fun! Great work, 6am. Nice working with Marcus and the Br(i/y)ans.
   
   Finished rx'ed, didn't time the rounds.
5. Hilg Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275487186862#c3184417672614756235'> June 2, 2010 at 8:59 AM
6. One of the core reason's I love CFO...doing shit I would never do on my own! Great fun! Really enjoyed Paul Marcus and the Bryan with a Y!
   
   B
7. Addi Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275505221951#c4753541698389137378'> June 2, 2010 at 2:00 PM
8. Loved this one, minus the quads of lead leftover from yesterday's air squats.
   
   1:21/1:18 rx'd
   
   Thanks for not spitting on me, Lindsey!
9. Pastor Justin Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275523224827#c647117105970536491'> June 2, 2010 at 7:00 PM
10. Doesnt look like this wod is on LogWod.
    
    The Paleo is kicking my arse! I thought I was going to lose my cookies before the second round.
    
    1:18/1:34 as Rx'd
11. Kat Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275528470400#c4047996298587756912'> June 2, 2010 at 8:27 PM
12. 1:26/1:27 RX'd
    
    This wod took the wind out of me! I was like DAAAANNGGGGG!!! 3 minutes of work and 10 minutes of recovery??? back ass backwards. I ran afterwords so I didn't feel so bad about the wod...I did like it though, bench was a lil harder than I thought it would be.
13. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275572673906#c2525215402610289571'> June 3, 2010 at 8:44 AM
14. DNF and DNRx'd. My runs were good it was the press that sucked the life out of me. Used 74# on the first round, and 69# on the second. I really suck at bench.
15. Shelley Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100602.html?showComment=1275577437452#c6193432049846555194'> June 3, 2010 at 10:03 AM
16. Did strength work in p.m.
    
    Did 3x5 on back squat at 203#; 2nd and 3rd sets better than first, but I need to work on keeping my chest up and dropping the hips.
    
    Did 3x5 on bench press at 115#; these weren't as bad as I expected following the morning WOD.
    
    Did 1x5 on DL at 242#; need to make sure my back is always set on these and I pull my shoulders back when I stand up.