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WOD 101030
Kettlebell Clean and Push-Press 5-4-3-2-1 each arm
Kettlebell Snatch 5-4-3-2-1
Followed by
3 Rounds:
Run 400 meters
21 Push-ups
12 Kettlebell snatch left 1.5/1.0P
12 Kettlebell snatch right 1.5/1.0P
Games competitors:
No scaling
Run 200 meters
15 HSPU
9 Kettlebell snatch left 2.0/1.25P
9 Kettlebell snatch right 2.0/1.25P
15 minute limit
if under limit:
Rest 10 minutes
Run one mile for time
Target:
Women: 7:00
Men 6:00
Restorative Of the Day (ROD) 091220
Untimed:
2 rounds
Run 400 meters @ 2:00 pace or slower
21 Kettlebell swings with a medium-weight KB
1/3 Max Rep Pull-Up
One minute Front Plank
One minute Side Plank Left
One minute Back Plank
One minute Side Plank Right
7 Sun Salutations CFEB Style
Post impressions to comments.
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Recent Comments
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Maximus on CrossFit East Bay WOD @ GWPC 100901: @ CFO: A: 3RM Back Squat: 301 (300 was previous PR in 2007) P = 331 B:
Amanda on CrossFit East Bay WOD @ GWPC 100831: For 9-1 WOD: 1. Okay...didn't realize we are now at GWPC on Wednesdays so show
average joe on CrossFit East Bay WOD @ GWPC 100831: You are both right of course. Even though I'm still seeking a metabolic workout
Maximus on CrossFit East Bay WOD @ GWPC 100831: AJ - I have to agree with the above. Give it a break: in this case more will def
bryan st. andrews on CrossFit East Bay WOD @ GWPC 100831: AJ - in all seriousness, you hurt your shoulder doing muscle-ups 2 weeks ago and
Elaine on CrossFit East Bay WOD @ GWPC 100831: A: About 5 bodyweight muscle-ups. B1: 29:39 Got 10 of 12 muscle-ups then subbe
Joe D. on CrossFit East Bay WOD @ GWPC 100831: A: BW, do not feel comfortable putting on any weight yet B: 20:11 Rx - MU's too
Andi on CrossFit East Bay WOD @ GWPC 100831: Still at half-volume, but struggling a little with it - I definitely need the re