Saturday, 11.03.12: Daily WOD
In-Season
Complete 8 rounds:
Sprint 50 yards
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Off-Season
9 on 7
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (40-60 lbs or as heavy a ball or mock plate slam as you can find)
*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.
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Andy Gallego - CrossFit Takeover
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22 Comments:
Comment by Alex — November 2, 2012 at 4:38pm
last time was in 9:10 with 36# slam
Comment by PBarr - 39/5,11/197 — November 3, 2012 at 5:08am
Comment by Tex — November 3, 2012 at 7:23am
1 x 300m
2 x 200m
3 x 100m
Then
DWOD (@95lbs RTs & a 40lbs DB that was slippery from all my sweat)
14'30"
Not good at all. Guess I can afford one bad day
Comment by JPizzle — November 3, 2012 at 9:15am
Comment by Kyle McD — November 3, 2012 at 9:33am
- Rx'd unbroken 11:23.
@KyleMcD - "Fun" is about the last word I'd use for this one. Gets worse every time.
Comment by Shawsie — November 3, 2012 at 9:56am
Comment by Chris — November 3, 2012 at 10:01am
Comment by JPizzle — November 3, 2012 at 10:33am
RX'd with 55lbs plate slam, I didn't have any stands available today so I started each round with a PC+PP. 19 minutes.
Comment by Mmmm — November 3, 2012 at 10:45am
33/6'/173
Comment by Geoff P — November 3, 2012 at 10:47am
10:57 with a 60lb sandbag boost/thruster
felt slow as hell in the bear crawls, almost became crawling on my hands and knees!
Comment by garth cooke — November 3, 2012 at 12:16pm
DWOD:
- Subbed 15 GHD Sit-Ups each round instead of the slams (haven't done them in a while/didn't have a ball)
- Just had to break up the 4th round of thrusters into 5-4 (found that they were easiest if I relaxed my grip on the bar until I was over 3/4 done the squat, saved the arms for locking it out)
- 10:27
Comment by Jubba M/19/5'11''/165 — November 3, 2012 at 12:36pm
subed bear crawl for 12 burpees
Plate slam 45
Not bad for the third workout
Comment by Josh — November 3, 2012 at 1:26pm
Complete 5 rounds for time:
9 Rack Thrusters 115 lbs
20 yard Bear Crawl
7 Ball Slams @ 20 lbs
12:15
My goal on Saturday workouts is always under 15 minutes and survive. Holy legs that feel like Jell-O though. First time doing Rack Thrusters so 115 felt better, could have done 135 but prob would have been closer to 16 minutes and not as intense.
Comment by dj^Ric 28/m/CT/5'11/178 — November 3, 2012 at 2:11pm
First time doing rack thrusters and probably my favorite new exercise. Feels much smoother than regular thrusters, goes up easier.
Comment by CW — November 3, 2012 at 2:41pm
Comment by DavidMck — November 3, 2012 at 2:42pm
rx'd w/ 40# ball.
8:47
Comment by McQuilkin - CFFB — November 3, 2012 at 3:22pm
8:52, 135# RT, 2 pood kb swings.
Comment by Sean M/25/6'2"/187# — November 3, 2012 at 3:26pm
Comment by JamesC — November 4, 2012 at 5:55am
Comment by CPTPucetas — November 4, 2012 at 6:31am
Did regular thrusters instead of rack thrusters for fear of the unknown. From comments on here it seems like that was a mistake.
9 Thrusters @ 75#
20 yrd bear crawl
7 50# kb slams
13:26
Comment by Andrew K. — November 5, 2012 at 7:20am
Not Rx'd. Rack thrusters w/ 95#, 35# slam ball
8:03 (gassed)
Comment by Christopher Bates M/28/5'9/165 — November 5, 2012 at 3:56pm
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