3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb

Post numbers and questions to comments." />

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Tom Brose of CF DC at the DC lifting clinic
Tuesday November 13 2007

  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb

Post numbers and questions to comments.
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7 Comments
Alicia Zhuang 1 | 2007-11-12
SN 15kgx1x2 C&J 35kgx1x2 3 rds 500m row 30 situps 30 jumping rope pullups 19:32
Derek 2 | 2007-11-13
B W/U about a million times MS 45 X 3 SN 45 X 3, 61 X 2, 81 X 1 X 2, 93 X 1 X 2 C&J 81 X 1 + 2 X 2, 95 X 2, 115 X 2, 125 X 1 X 2, 135 X 1 X 2 3 rounds for time of: 500 m row 30 jumping rope p/u's 30 sit-ups 17 minutes I lost it on the last round of jumping rope p/u's it took forever. I have determined for me there is a significant metabolic cost in rowing a 1:40 versus a 1:50. 3 rows were 5:48 and the sit ups were unbroken. Focus on the speed and driving under the bars on both lifts today. Felt good and clean. Looking forward to tomorrow.
mrbourgot 3 | 2007-11-13
In kg: Snatch: 60kg x1x2 C&J: 80kg x1x2 Went for the Eva T from a couple days ago: 2 rounds of: 10 x 40kg sand bag cleans to shoulder 20 rope pull-ups 10 Turkish Get-up + 2 snatch 16kg kb Time 16.20 Didn't get the weights quite right but this was naaasty :o Cheers, Pete
saulj 4 | 2007-11-13
in kg SN: 5 x 27, 5 x 32, 5 x 40, 3 x 45, 3 x 50, 2 x 1 x 52 CJ: 3 x 52, 3 x 55, 2 x 60, 2 x 65, 2 x 1 x 68 No WOD today.
Scotty Hagnas 5 | 2007-11-13
Sn: 100x1x1 C&J: 155x1x1 Adv. tuck planche pushupx3x3x3x3x3 Free handstand hold on floor x25"x20"x15" Press handstands x3 Supported planchex15" Later: WOD 3 rounds Row 500m 30 abmat situps 15 swipes w/two 25lb clubbells (kids camp @ the gym today, no rope access) 12:46'
Koing 6 | 2007-11-13
seems light today, good for all :)
ec 7 | 2007-11-13
snatch technique warm-up for 15 min then sn at 80# c&j at 110# everything moved way better than yesterday. threw in some light-ohs 105#x3x2, and 4x400m sprints
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