CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x8

3 Position Power Clean + Jerk

* Floor, Knee, Hip (high hang)


WOD

5 rounds, begin a new round every 4 minutes.

400 meter Run

10 Shoulder to Overhead 185#/133#

* Focus on running HARD each round. Scale S2O as needed, first round should be done in 1-2 sets.


Comments  

 
#3 RE: thursday20170720Robin 2017-07-24 07:00
Did this WOD on Friday

WOD - at 93#, this thing was awful my runs were all over 2 minutes,S2O I did in 5/5 first round then 6/4 the last 4 rounds.
 
 
#2 RE: thursday20170720jason 2017-07-20 20:00
Got off work late...no SWOD....or much of a warm up for that matter.

WOD
Runs - 1:38,1:40,1:42,1:45,1:48
S2O - UB,UB,7/3,6/3/1,4/3/3

The runs felt pretty dang good. S2O weren't bad considering 185# usually feels like the weight of the world. So I'll chalk it up as a win today.
 
 
#1 RE: thursday20170720shco0502 2017-07-20 12:22
Swod: up to 133
Wod: about died.... managed to keep 4/5 runs under 2:00 so that was a success... 5th run 2:05 / 3 rounds s2o unbroken last 2 rounds 6/4
That hurt.
 

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