mix it and mash it

build to a somewhat tough 3 in the front squat - take no more than 20 min
(leave some on the table)
rest 5 min
for time;
25 walking lunges
30 db hang squat clean - 25#/h
20 HSPU
50 double unders
25 db thrusters - 25#/h
35 GHD Sit ups
20 chest to bar chin ups
50 squats

post loads for front squat and time for hopper to comments

knee grazes on lunges, ass to grass on squatting movements, crown to floor on HSPU

post wod fuelling:
above 12% - 40 g prot/20 g carbs
8-12% - 40g prot/40 g carbs
below 8% - 40g prot/60 g carbs

everyone eats a PFC balanced meal with protein and veggies and good fats within 60-90 min of the post wod fuel

25 comments:

Geoff Aucoin said...

Cool, I'll be back at OPT for this one!

bso said...

I'm competing in a little gym challenge this afternoon. Back on the pain train tomorrow.

Mack said...

At the Marda Loop Globo Gym

Front Squat: 185
Metcon: 12:32

Had to sub 150 unders for DU's. Rope was short and I could not get a rythm going. Muscle memory kicked in around 50 and I started trying DU's.

All in all whole thing was a mess.

Hixy said...

Yesterday was a rest day for me because I had to play a concert. I'm a pianist in my spare time. Thus, I did yesterdays WOD and todays WOD:

Gut check time:
Push Press: 150
Metcon: 1:54, 1:49, 1:59, 2:19, 2:51, 2:43, 2:36
Total: 16:11

10 min rest

Mix it and mash it:
Front squat: 145 - done barefoot, unfortunately I didn't bring my weightlifting shoes.
Metcon: 17:36 (subbed 70 degrees pushups for HSPU, shoulders were smoked)

Energy was definitely low on the 2nd metcon, but today was awesome. I love it.

Lauren said...

175 lbs

met con- 13:33

subbed #20 DB
HSPU to 1 inch foam (all broken)
used abmat for GHD- may not have been a accurate sub, but the GHD was quite a distance away.

Sweeney said...

FS: 198

Hopper: 9:52

Still had some gas in the tank - mental error.

Shoulders were smoked by the time I got to the thrusters..

I could have used Coach Corson today.

Ryan G. said...

100 Burbees for time.

- 8:06, I thought this was going to be faster. I seemed to lose my wind about half way in. I've been done for 15 min now and still coughing and sputtering.

Rory Hanlin said...

FS: 330

Metcon: 10:05

Chad Action Brandt said...

Front Squat = Stopped at 125#
My knee is giving me problems at the bottom of squating movements. A lot of pressure on my MCL. Feels like some meniscus is stuck and when I squat there is a lot of presure build up.

WOD = 11:34
This should of been way faster but my right knee kept getting in the way....literally I did
30%Left-70%Right legged squats.

Knee has not been the same since
6k run.

Brent Maier said...

FSx3: 110kg (242lbs)
Metcon: 11:38

Goal was to beat 12 minutes. I didn't lap these today so I don't know which one had the most impact on time, but HSPU's and thrusters were the most painful of the bunch.

PTS said...

snagged some DB's from the FD so I could do this WOD.

185lbs x3 on front squat

13:16. spent 3.5 mins on HSPU.
nothing was smooth today. gonna try for more than 5 hrs sleep tonight.

say some prayers for those involved from my town:

http://www.cnn.com/2009/CRIME/04/03/binghamton.shooting/index.html

Sweeney said...

PTS

Will do...

mike d said...

6am- 30 min after waking

fs- 215 (225 was new pr last week)

metcon- 8:31

quads burning on thrusters and screaming on squats- have not felt that in a while-think i may need more carbs in diet

Michael FitzGerald said...

FSq - 243lb
+
Hopper = 7:49.
C2B's killed me as per usual. But, HSPU's were straight through.

Geoff Aucoin said...

FS - 223

WOD - 9:01. Didn't want it enough. I was rolling after 50 straight doubles but I DIED on the thrusters and things went down from there.

Felt like I was running on pure lactic acid and cortisol once I hit the GHD. Not a happy one for me today; the old me is trapped in this body somewhere screaming to get out.

Gord said...

front squat -203lbs

met con- 7:34(GHD situps to Parallel only not full extension)

Good to be back

Grant said...

FSx3@215#
WOD@12:38. Last 10HSPU singles
thrstrs 5x5
godd make it hurt more

unit said...

Long one 2day....

Gut check time - 8:58

Nancy - 12:37

Front squat - 235

Hopper - 9:56

I'm spent...

~gm2

SeanG said...

245 fr. sqt.

13:08 subbed GHD's for medball crunches

Trevor Salmon said...

treatment on elbow/shoulder today so advised to give it a rest for a few days
FS - 175
my own shoulder/elbow friendly met con
3 rds of
50 dbl unders
20 med ball cleans 20#
15 slam balls 9kg
10 Bwt deadlifts (156)
10:30
didn't have access to ghd

deejay said...

still sick - thought I would give this a try and sweat it out a bit
front squat - 293lbs
metcon - 12:50, did not push this real hard

Bernie said...

FS 215
Metcon 13:22
Handstands killed me

Steve said...

215

- 14:13

Garage Crossfitter said...

230 front squat
11:12 metcon
bad day, tommorrow i will have a much better mindset...

Garage Crossfitter said...

*used 75lb barbell for thrusters and HSC*