4.18.14 "Open WOD 13.2"

April 17, 2014

FITNESS

STRENGTH
Strict Press
5@65%, 5@75%, 5@85%

OPEN WOD 13.2
AMRAP 10 minutes of:
5 Shoulder to Overhead (115,75)
10 Deadlifts (115,75)
15 Games Box Jumps (24,20)

COMPETITION

1. WARM UP
1 Minute plank – rest 1 minute
2 Minute plank – rest 1 minute
3 Minute plank

2. STRENGTH
a. Strict Press 5@65%, 5@75%, 5@85%
rest :60 seconds exactly
b. HBBS 5@65%, 5@75%, 5@85%
Rest :60 Seconds exactly

3. METCON
“Open WOD 13.2”

4. ENDURANCE
Teams of 2
10,000m Row – FOR REAL
You Must Each Row in this sequence
500-1000-1500-2000
Time stops when you hit 10K!!!

EXTRA CREDIT

ENDURANCE
Long Interval (LI)
(Thur, Fri or Sat)
4-6 Rounds
Swim : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Bike : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Run : Repeat 4:00 on, 3:00 off until form/pace deteriorates
Row : Repeat 4:00 on, 3:00 off until form/pace deteriorates

CORE/ACCESSORY
1 Minute plank – rest 1 minute
2 Minute plank – rest 1 minute
3 Minute plank

ANNOUNCEMENTS

MUSCLE UP CLINIC AT
The “SKILLZ” Course
with Coach Keith Lupien
10am at CFB Saturday April 19th
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

comments

About the Author
  1. Caroline C Reply

    Mmmm love me some Goat WODs!!

    5 ring dips (purple band), 5 T2B, 20 DU: 6+5

    Felt not bad actually. Shocking. Then I went to CF Yoga, which was awesomesauce!

  2. Caroline C Reply

    Whiiiich I put in the wrong place. Lulz.

  3. Almen Reply

    Strength @115
    13.2 – 7+9

    • Almen Reply

      ~Rx~

  4. alex litwak Reply

    6 plus 16 RX
    did my one rep max of strict press of 65, after doing 5 reps of 42, 45,50

  5. Big Sexy Reply

    13.2 – 9+10 Rx

  6. Peter Cipolletti Reply

    Team RAC:

    WOD:
    Pete 8+7
    Andy 7rds Rx

    Rowing Hell:

    38:00 Flat for Pete + Andy

  7. Adam Reply

    Strict Press: 95#, 110#, 125#
    WOD: 6 + 4 RX

  8. Don E Reply

    Strict Press: 88#, 100#, 115#
    13.2 – 5 + 23 Rx

  9. Brian C Reply

    Press: (95, 115, 135)x5
    13.2: 7+19 RX

  10. CC Engine Reply

    Up to 45# X 5 SP.
    5+15 (50, 16″)
    🙂 🙂

Leave a Reply

*

captcha

Please enter the CAPTCHA text