Wednesday 111221

Ricky Frausto Filed Under:

WOD
Skill/Strength

1. Back Squat 1-1-1-1-1-1-1 reps

Complete these on a 3 minute clock going up in weight each set if possible.

2. Partner Hamstring Drops 12-12-12 reps (click link to view demo)

Complete these on a 1.5 minute clock after all squats are done. Touch chest to floor and keep hips fully extended (no butt sticking out on the way up).

Conditioning

For time:
10 Burpees
DB Walking Lunges, 50 unbroken reps

For the lunges, you may not trip, stop, or break up your steps in any way or the complete workouts starts over, including burpees. Go heavy.

Post all results to comments/Logwod.


Can you think of a way to wrap this half ball to the pec-shoulder junction on both sides tight enough to make it paintastic? If you can, you may just want to do it if you've got tight shoulders. The movement? Pull up swings or push ups would work. Even going overhead. Give it a try and let us know.

9 Responses to "Wednesday 111221"

1. paul Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324474446441#c5890496440510946712'> December 21, 2011 at 7:34 AM
2. Wow. 330 for the back squat, failed at 340 (which is still 12# under my PR).
   
   Congrats on the PR, Corey!
   
   2:02 for burpees and lunges using 40# DBs. I was getting pretty unsteady by the end of that one.
3. GregP Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324475764789#c7485274362623353595'> December 21, 2011 at 7:56 AM
4. Loved the WODs today. lots of work to do and a high 5 to Amanda for keeping us on track and out there on time.
   
   #230, #5 PR on BS that I haven't done any of for most of this year. I am pleased with that.
   
   2:34 on the lunges with #35.
   
   Can't wait for my hamstrings to talk to me later after those hamstring drops. :)
   
   Great Job 6am !
5. Steve Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324486624577#c4692635211067559974'> December 21, 2011 at 10:57 AM
6. Ricky- On this training schedule, when do we shoot for PR's? Are days like today strength builders, and if we just happen to PR, then so much the better?
   
   And congrats to the Johnsons!
7. Hilg Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324487038875#c227955202638054136'> December 21, 2011 at 11:03 AM
8. Good times! 330 for back squat. Failed on the first attempt at 330 (5th rd), got it, then failed at 340. I'm dropping to fast and getting stuck....simple fix...my head. Nice PR Corey!!
   
   Finished the lunges using 35# in 2:15ish. Thanks for the assist on the hammys Amanda!
   
   B
9. Jen Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324492208006#c6069893194494258441'> December 21, 2011 at 12:30 PM
10. 218 for back squat and then 2:28 for lunges using 35# Good to be back after a couple of days off.
11. jakeH Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324501361771#c8437443784049646716'> December 21, 2011 at 3:02 PM
12. I think I am going to start a website dedicated to the moron trainers and other dipshits at 24hour fitness who teach and execute typical crossfit movements horribly wrong. ITS AN EPIDEMIC. However I will probably get kicked out for filming people, but it would be hilarious.
    
    Seriously though, If anyone ever needs a good laugh stop into the Cass street location and bask in the glory of knowledge the CFO trainers have bestowed upon all of us.
    
    Thanks to the CFO staff and everyone else who has helped me to not look like an imbecile.
13. Jeremy Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324509686538#c8753853925794743594'> December 21, 2011 at 5:21 PM
14. Jake I assume all the trainers are youtube crossfit certified
15. jakeH Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324513220262#c1094425671133654098'> December 21, 2011 at 6:20 PM
16. Yes Jeremy, probably something similar to becoming an ordained minister online.
17. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/12/wednesday-121221.html?showComment=1324525465917#c451925028693714822'> December 21, 2011 at 9:44 PM
18. 198# Back Squat. Wish I would have added a bit more so I could have hit 200#. Next time.
    
    2:11 for lunges using 25#.
    
    I loved today's WOD. Good working with the one and only Abby Banks! Nice work lady!