11.12.13 "Row Burpee Rope Rest"

November 11, 2013

Coach Kyle Gave it His ALL this Weekend! He Placed 39th out of 103 Male RX athletes. Great Job! We can’t wait to see him continue to grow as an athlete.
Coach Kyle Gave it His ALL this Weekend! He Placed 39th out of 103 Male RX athletes. Great Job! We can't wait to see him continue to grow as an athlete.

Fitness

Strength
HBBS
5@70, 5@80, 3@85, 2@90, 1@100%

Row Burpee Rope Rest
4 Rounds
250m Row (sprint)
15 Burpees
2 Rope Climbs
Rest 2mins Exactly

Today 2 Wall Walks will Substitute for 2 Rope Climbs

Competition

OLY
5 sets @70% 1RM
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (full)

Strength
HBBS
5@70, 5@80, 3@85, 2@90, 1@100%
FS
5@65, 4@75, 4@80, 4@85%

Rest minimum of 30 minutes or AM/PM sessions

Metcon
5 Rounds
250m Row (sprint)
15 Burpees
3 Rope Climbs
Rest 2mins Exactly

EVERYONE

Recovery
3×20 KB Windmills (10L,10R)
10 Minutes Lax ball HIPS/Glutes

Comments

comments

About the Author
  1. RlmenA Reply

    HBBS: 200,230,240,255,285 Failed 285 bottomed out
    Wod- 18:00 Rx

  2. Don E Reply

    “Row Burpee Rope Rest” 17:28 Rx

  3. Josh.O Reply

    1) OLY: 1 power cean + 1 hang squat clean + 1 full squat clean (175#)
    2) HBBS: 5(210#) 5(240#) 3(255#) 2(270#) 1(300#) — No failed sets 
    FS: 5(155) 4(175) 4(190) 4(205)
    3) Metcon: 
    5 rounds
    250m row
    15 burpees 
    3 rope climbs
    23:36 RX — did the first 4 rounds of it in about 17:40
    4) Did not do the recovery

  4. AShepard Reply

    WOD: 22:30 RX!

  5. CC Engine Reply

    Hbbs up to 125#
    RBRR 20:20 (Wall walks)
    Great 630 P at CFB!!!

  6. JustinCoelho Reply

    1. OLY – 1PC+1HSqCl+1Cl 5sets @ 175#
    2. HBBS – 5@ 200#, 5@ 230,3@245, 2@255, 2@285, 1@300#
    3. FS – 5@165, 4@185, 4@195, 4@210#
    No Metcon Today, didn’t have time, I’ll make this one up THursday.  
    Below: Matty C.  Post Fran Last week

  7. jenny j Reply

    1. OLY- 1power clean + 1 hang squat clean + 1 full squat clean @  115
    2. HBBS- 5@ 150, 5@ 170, 4@ 175, 3 @185, 1@ 210, 1@ 215 PR! 
    3. kinda forgot to do FS…
    4. Metcon: 5 rounds- 3 rope climbs- 23:39… ROPE CLIMBS can EFF!!!!!!
    5. about to roll out on my living room floor in 5…4…3…2…

  8. AdamH Reply

    18:17 RX. Rope climbs sneak up on you. Was a fun one.
    Kyle crushed it. Nice work.

  9. AlexandraLitwak Reply

    16:24 (wall climbs)
    I pr’ed my high bar back squat! 160 !!

  10. KellyG. Reply

    Wod- 18:20 RX second rope climb in each round was sloppy. But still fun!:)

  11. willhuntforfood Reply

    Team rac
    Pete 14:48 Rx
    Andy 15:58 Rx
    Tim 16:19 rx

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