Workout of the Day, January 9th 2012

WOD:  #540

(A friend of mine shared this WOD with me.  CrossFit 540 in Arkansas has a “signature” WOD that they do.  Rich Froning was there this past August for a competition where they did this WOD.  *If you notice in the video the last 10 reps are Squat Cleans done at 135.  If your legs are up for it and you want to see where you stack up with the champ you can do 10 Squat Cleans either at 135/95) Rich’s time 5:32!  3..2..1.. GO!

50 Overhead Alternating Plate Lunges (45/25lbs)

40 Pullups

30 Thrusters (95/65lbs)

20 Burpees

10 Power Cleans (95/65)*

STRENGTH: Deadlifts – (Using 90% of your 1 rep Max) 5 reps at 75%, 3 reps at 85%, 1 rep at 95%, 1 Heavy single

CASHOUT: (COMPETITOR/NEXT LEVEL also)

3 sets of 10 Barbell Good Mornings

3 sets of 10 Supine Ring Rows (with Feet Elevated on 20 in box) *Add weight if necessary**

*superset these exercises

COMPETITOR/NEXT LEVEL:

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension (4 wraps of the blue band)

 

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8 Responses to “Workout of the Day, January 9th 2012”

  1. RICO says:
    January 9, 2013 at 2:46 am

    Should be a killer WOD!

  2. Laurie says:
    January 9, 2013 at 5:13 am

    Rich’s time was 5:32, not 5:20 (:

  3. Janelle says:
    January 9, 2013 at 1:39 pm

    that you will rock Rico!

  4. James says:
    January 9, 2013 at 2:08 pm

    So if I am at 9:28 does that mean I am half as good as him or is he as good as two of me? No matter, this WOD has me pumped for IceBreathers!

    Food: 4 Mobility: 1, Sleep: 1, WOD: 1, Strength: 1, Cashout: 1, Water: 1

  5. Mark says:
    January 9, 2013 at 2:51 pm

    Impressive, nice steady pace the whole way. The burpees looked great.

  6. Barry says:
    January 10, 2013 at 1:59 am

    WOD – Rest Day (“experienced” crossfit folks have to do this)
    Nutrition – 4
    Water – 1
    Sleep – not a chance.
    Total – 5

  7. Joe says:
    January 10, 2013 at 3:24 am

    Wod/cash/strength-3
    Nutrition-4
    Sleep-1
    Water-1
    Total-9

    Thanks to James, Marc, & Adam for the coaching on Deads this AM.

  8. Janelle says:
    January 10, 2013 at 4:18 pm

    James…I love your positive attitude!
    That’s right Coach! Listen to your body!

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