Pre-Firebreather

 In WOD

WOD 9/19/12

He wasn't always awesome at pull-ups; it took time and work

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.

 
-then-

 
5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

*Rest 1:1

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Showing 12 comments
  • cody
    Reply

    285# on last set. Forgot times. First and second round great. Got to tight and went downhill quickly after.

  • Matthew V
    Reply

    Curious as to what a shuttle run is

  • cody
    Reply

    Its when you run with a spaceship on your back

  • Jj
    Reply

    There’s a picture from the vault. But so true. Started with blur and now have worked to a pretty good butterfly. Looking forward to a wod at five

  • Jj
    Reply

    Blue *

  • Jeremy Johnstone
    Reply

    My thighs are already on fire from Monday and Tuesday but this looks like a good one. See y’all at 5.

  • Kay
    Reply

    LOL, Cody! I hope I can make this WOD.

  • Jason
    Reply

    I’m glad nobody saw my pitiful labored pullups when I first began crossfit. Fat boys Have a hard toile with that bar.

  • Sheree Pierce
    Reply

    Jeremy, my thighs hurt like they did during On ramp! I couldn’t even go for my pitiful little 30 min run last night. did it this morning and it was still painful.

  • Clint
    Reply

    Skill – 185/190/195/195/200/205/210(1)
    WOD – RX – 1:45 / 2:10 / 2:15 / 2:10 / 1:59

  • Danielle H
    Reply

    I’m still working on getting pullups….little by little they are coming along! Going to be a fun WOD for 6pm…especially in this beautiful weather we are having!

  • Neal
    Reply

    235×2, 245×1

    1:23, 1:32, 2:03 (only unbroken set), 1:46, 1:45 RX

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