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August 15, 2012

1) 3 rounds not for time:
10 hand stand push ups
30 sec L sit
8 chest to bar butterfly pull ups (or practice chin above bar butterfly)

2) On the minute, every minute for 8 minutes, complete 3 deadlift & 3 behind the neck press (strict). Deadlift should be your heaviest touch and go with a flat back. 315 lb and 185 lb is what most will use.

3) 3 rounds:
25 kettle bell swing (32/24 kg)
20 toes to bar

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6 thoughts on “August 15, 2012

  1. the 8 minute wod was a good one. Used 315 on deadlift and 115 on strict behind the neck press. all 8 rounds took 14 seconds.
    the kb/ttb wod was fun as well–took 7:48.

  2. 315 and 115 on 8 min WOD. Last round took 30 sec first took 14
    9:40 on kb and ttb. Took to long on ttb. Kb swing was not that bad.

  3. 295# DL 115# Strict Press…Probably should have went a little heavier on the DL, ut I was trying to do them clean.

    Put a 15:00 time cap on the MetCon and only got two rounds. SHould have scaled the weight, a 70# american swing was too much for me, should have known better.

  4. There’s no place like home.
    Reporting from CF Gulf Breeze, (where they have been very friendly an accommodating)
    Wed workout was a good one.

    A) worked some on strict HSPU using an abmat then finished with kipping.
    Lsits no prob, improving a bit on butterfly but not chest to bar BF.
    B)185 on DL and just 45 on behind neck strict press (probably should have done more there but based weight in last time) finished all of them each between 18 and 21 sec
    C)…the killer 24 kg feels heavier in fla.
    10:18 RX (still a lot of kip in those TTB)

  5. Did this work when I got back in town Thursday.

    335 on deads, 135 for 4 and 115 on 4 for the presses. Enjoyed this strength couplet a lot.

    KB/TTB – 9:30 and could not grip my bottle to make a protein shake afterwards! Sam-come on man you didn’t really think this kb WOD was fun did ya?

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