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Friday November 11, 2011

 

Thank Dato's FB page for this one.  Crazy.

 

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- OHS hold 1 min

 

Supplemental

- external rotation w band 3 x 15/side

 

Strength

- bench press 5-5-5-5-AMRAP; rest as needed

 

MetCon

AMRAP in 20 min:

- 10 power cleans (135/95)

- 12 toes to bar

- 15 pushups

 

Post results and thoughts to comments.

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Reader Comments (9)

Ouchhhh! Thanks, Dave, that was crazy.

November 11, 2011 | Unregistered CommenterNancy

Strength: worked up to 105# x 11 reps
Metcon: 5 rounds + 8 cleans RX

November 11, 2011 | Unregistered CommenterJK

Bench: 135,145,150,160,170x20
Metcon: 6 rounds + 2 cleans rx

November 11, 2011 | Unregistered CommenterJeff

Strength: 175/185/195/200/ 205x7
Metcon--6 rds

November 11, 2011 | Unregistered CommenterGoog

Bench - 175 - 10 reps

Metcon ... back tightened up so stopped after 4 and finished with abmats and 50 pushups ... ugh.

November 11, 2011 | Unregistered CommenterSully

Bench: 175x7

MetCon: 3 pushups shy of 7 rounds Rx

November 11, 2011 | Unregistered CommenterBenE Hana

bench: 63-73-83-93-98(6) with a little help

metcon 5 rounds RX

November 11, 2011 | Unregistered Commentergiselle

BP: 135/155/175/185/195 x 10
MC: 7 rds + 7 cleans

November 12, 2011 | Unregistered Commenter27

Strength: 115/125/135/145/155 x 10
No metcon (did workout at CF Santa Clara)

November 14, 2011 | Unregistered CommenterJustinH

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