WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
"NONA"
For Time:
Row 500m
30-20-10 of
Hang Power Clean 95lbs
Pullups
KB Swing 1.5 pood (55lb)
Burpees
Courtesy of our good friends at CF Alexandria
6 comments:
i guess no one has been brave enough to give this a try.....
i'm stuck in bel-air and this workout will hurt in terms of time here.
i'm going to go with a 2k row, my last time was 7:42 with the blower wheel on 6. this time i'm taking it to 10. i'm wonder how well i will do.
Results: WOD "Brutus"
40% body weight-
1-10 snatch,overhead squat, ring dip..run 800m then 10-1 snatch, overhead squat, ring dip...example.
1 snatch, 1 squat, 1 ring dip
2 snatch, 2 squats 2 dips...etc.
1st person-33:43
2nd person-39:14
Brandon, I've done it before and yeah it's brutal. I'm 7 weeks out of my first O-lift competition so my programming is pretty set for now. Just grind through it.
Hey Rusty,
This is Tom Penetrante your old grade school friend from way back. Saw your post on the main site and just wanted to say hello to you and congrats on your new affiliate. Thought it was kind of interesting that your WOD was "Nona" from CF Alexandria which is where I train. Good luck and hope to see you all at the mid Atlantic Hopper
Tom
Actually this is Jason I picked that one up from them when my girlfriend suprised me on my b-day and took me down there. Tell Rudy, Casey, and Christy HI for me. I plan on volunteering to help out at the hopper, but I know Rusty and a few of my friends plan on competing.
well managed to do the 2k, and smoked through it.
i set the wheel to 10 and let it rip.
as rx'd
2k row
time: 7:02
compare to 080722 resistance of 6
time: 7:42
pr!
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