WODs for Thursday 10/17/13

KB Class WOD: Met-con: “KB Nancy” 5 rounds for time of: 400 m Run 8 Kettlebell Overhead Squat – right arms 35/25 lbs 8 Kettlebell Overhead Squat – left arms 35/25 lbs

Strength: SOTS Press 3×3 R/L

CF Class WOD: Met-con: “Nancy”

5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

Big Dawgs As Rx’d women 65# Pack “Nancy” 5 rounds for time of: 400 meter run 65 pound Overhead squat, 15 reps women 35-45# Puppies “Nancy” 3 rounds for time of: 400 meter run 25-35 pound Overhead squat, 15 reps Buttercups “Nancy” 3 rounds for time of: 400 meter run PVC pipe-25 pound Overhead squat, 15 reps

Strength:

Split Jerk 3×3 75-85% of max Read this article from the CF Journal The Split Jerk: Start to Finish

And the results for “Nancy” are:

Men’s Rx

1. Chad Zooker 17:50

2. Keith Attman 19:05

Men’s Pack

1. Rob Saguma 18:18

Jan Goericke (coach) 16:06

2. Don Chance 19:43

Women’s Rx

1. Misti Burmeister 14:15

2. Erin Prosser 16:39

3. Mary Rackovan 16:44

Women’s Pack

1.Betsy Petrelli 14:32 (45#)

2. Sara Millspaugh 18:28 (45#)

3. Jill Ginsburg 17:38 (40#)

[gallery ids="44487,44488,44489,44490,44491,44492,44493,44494,44495,44496,44497,44498,44499,44500,44501,44502,44503,44504,44505,44506,44507,44508,44509,44510,44511,44512,44513,44514,44515,44516"]]]>