Sprint Chop Run

11 Jun

Dont forget to check the Lost and Found, it goes to Goodwill tomorrow.

WOD 6/11/2010

A1. Deadlift: 3 x 5 @ 21X0 use 40%1RM, 45%1RM, 50%1RM  Rest 90 sec
A2. Air Squats to a 10″ box: 3 x 25, rest 90 sec
+
3 rounds for time:
Sprint 200m
10L/10R KB Cross Chops 44/26lb
12 Pullups
rest 1 min

Cooldown

3 rounds:
Pullover stretch x10 + 10 sec hold
pullover stretch w/hands supinated x 10
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec

7 Responses to “Sprint Chop Run”

  1. Madoc 11 June 10 at 10:34 am #

    I’m happy I’m not coming in tomorrow (hooray for rest days!). Instead, I’ll be getting up stoopid early and driving to the coast to dig up clams.

    This AM
    DLs, 120/135/150

    Had to sub C2 for the run, since the foot isn’t 100% yet, used a 36lbs kb. somewhere in the 10 or 11 minute range, wasn’t paying attention.

  2. Kristi 11 June 10 at 10:42 am #

    2 min ago the WOD was double unders…wonder when that will come back to get us!!!
    maybe that is tomorrow’s…I call little green jumprope!!!

  3. Ben 11 June 10 at 11:30 am #

    DL: 155/170/190
    WOD: 7:34

  4. Mindy Montgomery 11 June 10 at 12:25 pm #

    Is a Cross Chop anything like this?
    http://www.youtube.com/watch?v=ckm5Oy227UA

  5. Nick G. 11 June 10 at 12:40 pm #

    Looks like there was a battle of the brothers on the WOD today….hmmmm, Isaac and Josh, a little brother rivarly equals insanely fast times.

    As for today, HAPPY B-DAY KEN PORTER!!! Time to feel the pain of the “3 Bars of Death”…hint hint. Looking forward to chearing/spotting you tonight. Since this is probably your first time on this WOD, a PR is imminent and guaranteed a two day recovery period.

    Yo Xi and Jess!!!, if you are reading this, when the heck are you coming back? It has been too long. Updates updates updates.

    And before you take anything to Goodwill, if there are any extra long socks in there, hook a scrapper up. I always enjoy an extra pair of them. : )

  6. Elisa 11 June 10 at 7:01 pm #

    Ken rocked his birthday WOD, Linda! Way to go, Ken! Happy 40th. :)

  7. Ken 11 June 10 at 8:13 pm #

    Glad that’s over. Thanks to everyone for cheering me on and to Nick and Jason for setting up my weights, counting and spotting

    Linda” @ 160 BW
    240 lb deadlift, 160 lb bench, 120 lb clean

    37:04

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