Chains


Warm up
5 minutes of double unders
Every time you stop or mess up 3 burpees
 
Strength/Speed – 25 mins
Box Squat
6×2
alternating sets each (for a total of 12 sets) of
1 speed box squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest 1 minutes
1 heavy – working to a 2 RM with chains
rest 1 minute

WOD – 20 miins
“Christine & Sandy”
3 Rounds
400m Sandbag Run (36/24)
12 Deadlifts (bodyweight)
21 Box Jumps

*Do not scale up the weight on the deadlifts, move faster.

After Party
Tabatta MB over the head Ghd’s (20/14)

Homework – Overhead Mobility – Chest and Lat rolling/stretching

11 Comments

  • Andrea

    11/07/2012 @ 1:08 am

    Squats- apparently I don’t know how to do HBBS; 135 dynamic, 185 for heavy with chains for 4, knocked down to 175 to do wih better form. Thanks Haley!

    Wod: 8:52 @160… Like the runs better than row!

    • Harri$

      11/07/2012 @ 2:40 pm

      DUs – done
      Speed – 245 w/chains
      Strength – 325 w/chains
      WOD – 11:32 @ 205
      After Party – 6 MB GHD’s

  • Crowley

    11/07/2012 @ 12:41 am

    Dubs: done
    Speed: 175-185 w/ 1 set of chains
    Heavy: 235 w/ 1 set of chains
    Christine: 9:19 @ 167# on ERG
    After-party: 6 MB GHD’s

  • Goose

    11/06/2012 @ 8:22 pm

    312 dubs
    185 + 2 sets of chains for speed sets
    265 + 2 sets for heavy sets
    8:53 at a whopping 167 pounds – ERG instead of sandbag run
    6 GHD’s, shooting for 7’s across the board next time

    • Shamwow

      11/06/2012 @ 9:23 pm

      You break the sound barrier during Christine?

      • Goose

        11/07/2012 @ 2:33 am

        I don’t think so. I could definetly hear myself wheezing the entire time.

  • Marc Hickok

    11/06/2012 @ 7:57 pm

    WOD: 14:54 @ 200

  • Schurko

    11/06/2012 @ 5:33 pm

    Squats: 251# (dynamic) and 361# (heavy) – 1 chain on each side weight

    WOD: Did “Loop, Swoop, and Pull” since I’m retesting Christine tomorrow for Paleo Challenge. Ran mile in 7:10ish and did 24 reps — legs got ugly at the end.

    After-party was great: 5 (you score lowest round total in Tabatta correct?)

    Mobility — tonight.

    • Goose

      11/06/2012 @ 8:19 pm

      big weight
      nice job on LS&P
      Correct on lowest round is your score.

  • Shamwow

    11/06/2012 @ 1:50 pm

    Squats (1 set of chains): dynamic: 185 (probably should be lighter); heavy: 255
    WOD: 13:40 @170

    I hate running. I hate running with any sort of load even more. Please keep programming this stuff, even if its freezing out.

  • Goose

    11/06/2012 @ 2:34 am

    work in with someone else where able on the back squats. both athletes do the dynamic and then both do the strength. rest doesn’t have to be exactly 1 min just move fast so you can stay on pace. For the WOD, you may ERG instead if rowers are available. Timing may be difficult with the classes going off in 2 heats. If rowing is a strength for you then run with the sandbag.

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