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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Friday 28 August 2009

Posted by The Coach on August 27th, 2009

WOD
As many rounds as possible in 20 minutes of:
40kgs Ground to Overhead Anyhow, 5 reps
Burpee, 10 reps
Sit Up, 15 reps

Post time to comments

Ground to Overhead Anyhow is generally via a Clean & Jerk or a Snatch.

IMG_0681

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10 Responses to “Friday 28 August 2009”

  1. Br3nd4n said

    ground to overhead, can it be done with kettlebells or does it have to be the bar?

  2. The Cell said

    Has to be a barbell. “Anyhow” refers to the method of execution, not the tool.

    Jase

  3. gus said

    warmup = 800m run

    wod:
    as prescribed, 6 rounds + 4 ground to OH

    holy hell, i can hardly walk after the lunge then front squat double

  4. michelle said

    Warm up: 800m jog, shoulder dislocates and other mobility exercises, CFWU x 1

    Winding things down in anticipation of the City to Surf Half Marathon on Sunday:

    WOD: AMRAP in 20min
    20kg ground to over head (power snatch/muscle snatch) x 5
    burpee x 7
    sit ups x 12

    11 rounds and 4 O/H

    Foam roller to cool down

    Then a 25km weighted (20kg) motorbike ride home 🙂

    Good luck on Sunday, Pete! Not sure if I’m going to hang around after, but I’ll keep an eye out for you

  5. gus said

    good luck michelle and pete with your running on sunday!

  6. Pete Yeates said

    Warm-up = 800m run, Mobility drills, CFWU.

    WOD = Scaled in prep for the C2S Marathon on Sunday.

    AMRAP in 20 mins

    5 x Power Snatch 25kg
    7 x Burpees
    12 x Situps

    = 15 Rounds.

    Michelle, good luck on Sunday, keep the breathing easy, the core strong and I am sure you will have a pleasurable run.

  7. Will said

    Warm up: 800m jog, shoulder dislocates and other mobility exercises, CFWU x 1.
    Clean and Jerk – 30kg
    5rnds, + o/h, burpees, 13 situps.

    Good luck in the C2S guys, I’ll be doing the 4k sprint 😉

  8. Adam Piller said

    Brad and I hit the pool and jacobs ladder this morning.

    Swim session one hour
    Stretch
    500m freestyle warm up
    5x100m on 3mins – 25 bfly,25 free, 25 bfly,25 freestyle
    10x50m on 1min each – 25 bfly, 25 freestyle
    500m cool down – various strokes, constant swim

    Jacobs ladder
    2 rounds of:
    Down ladder with 25lbs dumbbell in rack position
    10x renegade manmakers
    Up ladder with 25lbs dumbbells farmer carry
    30 x double 25lbs dumbbell swings

    Then
    3 rounds with 10kg vest
    Down ladder
    10x burpees
    Up ladder
    10x hindu push-ups
    10x sit-ups
    Total time about 45mins including 5min intermission between to change vest ect.

    Was tough.

    Good luck to all for city to surf on sunday!!!

  9. gus said

    jeez, adam, i was down at the windsor at lunch and was surprised to not see you there!

  10. rory said

    this one looks awesome i wanna do it

    adam: youre something else

    let me know when youre going to jacobs ladder in future, i live pretty close to there and wouldnt mind coming down and WATCHING, hey maybe i will train every now and then too

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