11.30.13 "Scorpion Bowl"

November 29, 2013

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Fitness
HBBS
1x5reps @65%, 3x5reps @75%

Scorpion Bowl
7 Rounds
7 Thrusters (155,105)
7 Burpees

15Min Cap

Competition

OLY
Snatch Pull+Hang Squat Snatch+Snatch(full) – heaviest possible

Strength
HBBS
1x5reps @65%, 3x5reps @75%

Metcon
Scorpion Bowl
7 Rounds
7 Thrusters (155,105)
7 Burpees

Extra Credit
Pick one or Both
1. Sled/Tire/Yoke Work
4x100m Tire Drag (heavy)
50 yds out and 50yds back
Rest 1Min
2. 4×10-15 Med ball GHDSU

Comments

comments

About the Author
  1. scott henriques Reply

    TOTAL SCORPION STRUGGLE TODAY.

    “Scorpion Bowl”- 6 rnds. + 2…..105#
    recovery- 4×15 ghd’s 14# med ball

  2. Josh.O Reply

    It was really cold today

    OLY: 135(2) 155(1) attempted 165 but that bar was freezing and i wasn’t moving much, possibly squat snatching tomorrow

    strength: HBBS: 180 (5) 225 (3×5)

    Metcon: Scorpion Bowl — 5 rounds RX (Did squat clean thrusters for every rep, just seemed like the better solution to help get that bar up)

    • Josh.O Reply

      Did the snatch complex today…got to 175# felt good so i PR’d my full snatch at 190#

  3. Lynnel Cox Reply

    Felt great to get back at it today abd loosen up after Murph! Thanks for all the encouragement! Enjoy the day!

  4. Big joe Reply

    Back squat finished at 275#. WOD was a beast just beat the clock 14:59 RX.

  5. Jj Reply

    Hbbs- 2×5 @ 145, 3×5 @ 155
    Scorpion bowl- 6 rounds RX

  6. Danielle campbell Reply

    OLY-90# HBBS- 65% 160#/75% 185# WOD – 10:23Rx Tire drag 100 x4 GHD med ball sit ups 15# @ 10×4

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