Friday 111014

Ricky Frausto Filed Under:

WOD
As many reps as possible in 10 minutes of:
3 Power Cleans, 208#/143#
Handstand Walk, 32 feet (8 mats)
3 Strict Chest to Bar Pull ups (no leg kick at the top)
Sprint 100 meters

Count each completed mat as a rep and the full 100 meters as a rep for a grand total of 15 reps per round. If you go prescribed on walks, only count legitimately balanced walks (no falling into any).

Post completed reps to comments/Logwod.


Don't over think the pull from the ground, let your body instinctively do the right thing by being in the proper set up from the get go. Big thanks to Coach B for this awesome video.

9 Responses to "Friday 111014"

1. Addi Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318548916674#c7593666712588891128'> October 13, 2011 at 6:35 PM
2. This looks fantastic, but tomorrow would be day #4 in a row for me, I'm beat, and I want to do strongman stuff on Saturday. Perhaps I'll do this then, too.
3. BigD Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318556441534#c4832430299543449499'> October 13, 2011 at 8:40 PM
4. Looking forward to giving this a shot at 5:30 tomorrow!
5. Shelley Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318596447822#c1721426833278523536'> October 14, 2011 at 7:47 AM
6. 2 rounds plus 3 PC's, 1 side to side HSW.
   
   Rx'd except for the HSW. First round I did 8 mat side to side and then realized that scaling option was only over the line and back so that got a little quicker in the second round, but these were still slow. Strict CTB were all one at a time and were tough.
   
   Shoulders are definitely feeling it!
7. Abby Banks Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318604301917#c1963672518783876148'> October 14, 2011 at 9:58 AM
8. Went home for fall break for a few days. I'll try to find items from the farm to make this work ;) Definitely going to work on some handstand walks!
9. svioli Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318605689861#c5808472249444195182'> October 14, 2011 at 10:21 AM
10. 3 rds plus PC's (#97) and handstand walks. Went heavier than I ever have on PC's, so that was tough. Only easy thing for me was the HSWalks. That damn cheerleading in high school has finally paid off!
11. Jen Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318607137679#c8522703058166067827'> October 14, 2011 at 10:45 AM
12. 4 rnds, plus cleans, walks and PUs. Just shy of 5rnds Rx'd. This was a fun one. This week was a good combo of strength and body weight goodies. Have a great weekend all!
13. Jeremy Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318616598504#c6730310522354375827'> October 14, 2011 at 1:23 PM
14. 37 at 154#
15. Jess Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318626425880#c6254673711421552458'> October 14, 2011 at 4:07 PM
16. 3 rounds plus 3 PCs (used 77# for PC, 15# DB shoulder press instead of HS walks and 8 tricep dips off a box instead of CTB pull-ups)
    
    Great job 6am peeps!
    
    JChrist
17. Jess Says: http://crossfitomaha.blogspot.com/2011/10/friday-111014.html?showComment=1318633309965#c2777744251794639585'> October 14, 2011 at 6:01 PM
18. Addi and Stacie made the 2011 Reebok CrossFit Games Video. Check it out. I posted it to my facebook page. You girls are awesome. Keep kicking ass. :)