Friday 120907

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WOD

Conditioning

4 rounds for time of:

1 out/1 in Run
Rest 2 min
10 Overhead Squats 132#/99#
Rest no more than 2 minutes (All athletes should start the run together for timing purposes)

Athletes run as far as they can for 1 min then turn and run back for the second min. Athletes should run hard enough that they don't make it back to the start in 1 min. In other words, they should always return late.

No racks for the OHS. Snatch into the OHS is acceptable.

Post all results to comments/Logwod

What up Jason?

7 Responses to "Friday 120907"

1. Egan Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1346991962596#c2699114823011075622'> September 6, 2012 at 11:26 PM
2. Jimbo,
   
   Keep it up this has been a great start to the month, I can't wait to see how the rest of the month's programming will turn out!!!!
3. Jess @ Blonde Ponytail Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1347049499354#c91371701257335578'> September 7, 2012 at 3:24 PM
4. Oh I love a WOD with running (but those inclines are sneaky!) Felt great to run!
   
   OH squat 53#/53#/58#/63# I definitely can bump up my weight for next time (good thing I'm logging, eh?). It's amazing how much flexibility one can gain in a month at CFO.
5. Shelley Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1347049887151#c5437094228536537879'> September 7, 2012 at 3:31 PM
6. Good work this am Megan G and Lauren W:
   
   Highlights: Megan's back squat 1 RM has got to be higher based on what I saw today, and Lauren battled through a tough metcon.
7. Steve Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1347063722365#c3234778150004312899'> September 7, 2012 at 7:22 PM
8. 132 rx'd. Made the 2 uphill runs just onto 90 th st. Thanks to Andrew and Jason for setting the pace... and Pat when he wasn't sandbagging on the run.
9. JennG Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1347068907156#c2907867209120683812'> September 7, 2012 at 8:48 PM
10. 68# for the OHS
    Got at least 400 meters and a little past on each run. The return run killed me everytime. My sincerest apologies for yelling at Steve. I don't think I've ever told anyone to their face to shut up. Horribly embarrassed! Also to Tara. :( This WOD tested my limits, for sure. Thank you, to all, for the encouragement.
11. Marie Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1347070807063#c5392693578186875465'> September 7, 2012 at 9:20 PM
12. This was challenging. OHS are really hard for me, and my legs were wobbly after the run. In warmups I convinced myself that I had actually grabbed a men's bar, since it felt so heavy. No, I'm just weak!! 38 lbs for the WOD (ugh). But it was a fun group at 5:30, and everyone killed it.
13. JimmyG Says: http://crossfitomaha.blogspot.com/2012/09/friday-120907.html?showComment=1347071530903#c1479472310154563023'> September 7, 2012 at 9:32 PM
14. Thanks, Egan! I'm glad you're enjoying it. My legs are stil thrashed from DB squat jumps, but running today seems to have loosened them up a little. Warmed up to 135 on the OHS but wouldn't have been able to perform all the squats so I dropped down to 115. made it about 600m on the first run, but only a little more than 400 on the next three sets.