HOA WOD 3

HOA WOD 3

Strength:

DB Row, 3 x 8

Sport Strength:

6 x 3 Snatch Complex. 1 Hang Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch. Do not drop the bar until all three reps are complete.

WOD:

"HOA WOD 3"
In Two Teams Prowler Push Relay
100 M Prowler Push (50 M down, 50 M back)
12 Burpees
15 Thrusters (105/70)
*The next member of the team may not begin until the person in front has completed all 15 thrusters. Team members may help change the weight on the prowler if needed.
** All team members must accumulate 30 Med ball sit ups during the course of the relay. Time ends when all members have finished the relay and the med ball sit ups. Med ball sit ups may be done at any time.

Daily Challenge:

Hanging Knee Raise, 3 x 20

Mobility:

Scorpion, Death Stretch

Post loads for DB Row and time for WOD to comments.

Burpee Challenge Day 48, Total 1160

132 comments (Add your own)

1. Ginny wrote:
Back Squat: 1 x 5 @ 165, 3 x 5 @ 185
Front Squat, 3 x 5@ 135

OC Throwdown WOD w/ Drew and Jo at 10AM:
10 Min AMRAP
15 Power Cleans 65#
30 Double Unders
8 rounds + 11 cleans

Jumped in with 11AM to even out the teams. Team Lisa, Ryan and Ginny finished in 15:35. The prowlers are SO much slower and harder in our parking lot than they were at HOA. Holy smokes. Way to work everyone!

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4. Dayangku wrote:
Daniel was our WOD at Northwest CrossFit. What a wonderful group of folks I met there today! Hard WOD, too! 50 pull ups went okay with a few brakes, then a 400m run in the nippy Seattle air which felt great! Then 21 thrusters (I scaled) so worked hard on my form, then an 800m run in the lovely cool crisp air, then another 21 thrusters, getting hard even with just a bar, then 400m run, air is feeling warmer now and then last round of 50 pull ups which felt very very hard with several brakes. Glad to hear you guys had a great day too. Love the photos!

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Ah, i see. Well that's not too tricky at all!"

Sun, January 10, 2016 @ 11:14 PM

129. http://ukdatinglinks.com/how-to-choose-good-car-insurance.html wrote:
You mean I don't have to pay for expert advice like this anymore?!

Mon, January 11, 2016 @ 2:23 PM

130. http://vignetiditalia.net/animal-ins.html wrote:
Most help articles on the web are inaccurate or incoherent. Not this!

Mon, January 11, 2016 @ 3:36 PM

131. http://balibumyoga.com/google-car-insurance-comparison-usa.html wrote:
So that's the case? Quite a revelation that is.

Mon, January 11, 2016 @ 11:53 PM

132. http://balibumyoga.com/cheap-auto-insurance-and-renters-insurance.html wrote:
Me and this article, sitting in a tree, L-E-A-R-N-I-N-G!

Tue, January 12, 2016 @ 6:06 AM

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