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#)
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