Wednesday, October 29, 2008

30 October 2008

WOD: 

Complete As Many Rounds As Possible in 20 Minutes Of...

Thruster 5 reps
Hang Power Clean 7 reps
Sumo Deadlift High Pull 10 reps

Rx weight is 95#, however I would suggest 75# and 45# for Herbie

Sam - You will have to teach Steven the Sumo Deadlift High Pull (Remember it is the exercise from Fight Gone Bad - wide deadlift start position, narrow grip, begin as a deadlift and then explode with the hips and finish with a pull to finish up by the chin; all the same principles from the other movements also apply)

Also, Herbie has not yet gotten any bar work in and so this WOD may be a big challenge.  Sam work with Herbie and see how it goes.  If it is too much of an immersion for one workout then have him do the following...

As Many Rounds As Possible in 20 Minutes Of...
Thrusters 5 reps
Kettlebell Swings 10 reps

A great resource for reviewing individual exercises in video is from the Crossfit HQ site

Load Up One Bar and GO!!!

4 comments:

Brett said...

I did this one today at 95# at the Kwood YMCA. My last day as a member there. Somewhere around the third round people began talking to me, a little focus was lost.

Regardless, Completed 7 Rounds

Sam said...

Steven and I did this, herbie not able to make it.

Steven did 7 rounds at 75 pounds. Thrusters and Sumos looked good, hang power clean needs some work.

I did 5 rounds Rx, need some work on my sumos though.

Brett said...

Sam, nice work on doing as required.

I hope Herbie had a good excuse!

Steven said...

That was a good one and i do need some work on my power cleans. Brett do you have a workout for sam and i today?