CrossFit East Bay WOD @ Ironworks 7-12-08
Option "A"
WOD 7-12-08
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
8 Clean & Push-Press Left 55#/35#
8 Clean & Push-Press Right 55#/35#
10 Push-Ups
21 Kettlebell Swing 55#/35#
Option "B" (National WOD; must be able to do muscle-ups)
WOD 7-12-08
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
8 Clean & Push-Press Left 55#/35#
8 Clean & Push-Press Right 55#/35#
10 Push-Ups
21 Kettlebell Swing 55#/35#
Option "B" (National WOD; must be able to do muscle-ups)
Saturday 080712
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments.
OPT Final WOD Interview Part 3, CrossFit Games 2008 - video [wmv] [mov]
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WOD7 Comments
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Option A:
5 rounds @ 44# (20kg)
Splits: 3:49 | 5:56 | 7:18 | 6:53 | 5:24
Option A:
4 rounds + through push-press #4 on second side.
Splits: 6:05 | 6:32 | 6:58 | 7:28 | 2:57
R C&PP: 15# dumbell
L C&PP & swings: 12kg kettlebell
PS: Max - maybe think about updating the WOD to what we actually did? :) (he switched in 8 KB C & PP each w/ L&R arm for the supermen and sit-ups)
6 rounds - 12kg kb for everything
6 rounds - 12kg KB for C&PP & swing
7 rounds + lunges
35# KB swings, 25# clean and push-press
National WOD 3 RDS + 1 M-U RX. Absolutely awful, not sure what happened!
option a
6 rounds
2x 45 kb c and p ..technique was getting sloppy real sloppy so downgrade vs doing slow singles
4x 35 kb
55 kb swings.