12.14.13 "Team Sumo Gobble Swing"

December 13, 2013

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Fitness

Team Sumo Gobble SwingTeams of 2
One athlete works at a time:
AMRAP 20
10 Burpees
10 KB Sumo Deadlift High Pulls
10 KB Goblet Squats
10 KB Swings
10 Burpees
Tag Partner
Scaled (44,25)
RX (53,35)
Big Dawgs (70,53)
The goal is to complete the chipper as fast as humanly possible and then tag your partner. The Score is Each round completed by each person plus whatever reps on the last round.

Competition
Strength
Front Squat 3RM

Metcon
5 Rounds
250m Row
12 UB Hang Squat Clean (155,105)
12 Burpees
Rest 3 Mins

Reminder:
Today at 10am CFBwater is hosting a FAMILY DAY. Please feel free to bring children, spouses, friends and family to enjoy a fun WOD.

Comments

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  1. scott henriques Reply

    team sumo gobble swing~~~me &roger larkin 53# &70#
    6rnds+38 reps
    bench 4×7 ~~~ 115#/135#/145#/155#only 1 rep
    2 mile run (buttonwood park) 12:17

  2. Tyler white Reply

    METCON~39:59~…..Stuck with 135 for form.
    5 rounds 135#

    3 Rep max Front squat
    135#145#155#165#175#185#

    HERO “WOD”
    ~ “Hamilton”~………………………(50:10) TIME.
    1.) Row 1000m
    2.) 50 push-ups
    3.)run 1000m=0.62 mi ( Treadmill)
    4.)50 pull-ups

  3. Kathy Reply

    Went up 20# from the last time I did Fran. Finished at 9:32 (55#/1redland)
    NO 100 BURPEES FOR ME!!!!

    • Kathy Reply

      Dang it wrong wod thread. Fran messed me up more than I thought. Grrrrr.

  4. Peter Cipolletti Reply

    Pete and Andy: 8 +30
    Brian and Paul: 7 rds

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