2011 RANCH WOD

4 Days left until the 2011 RANCH WOD! We will be closed Saturday for the event! Don't miss it! Fitness, fun, food, and then a campfire, camping and just hanging out.

WOD

Dynamic mobility before the WOD

Back Squats 3x5 (static load)

Rest

AMRAP in 5 minutes of:

Heavy Power Cleans 2 reps (175/135)

Pull-ups 8 reps

Post loads and rounds to comments

Beau Brown showing some power=work/time at the 2010 Ranch Wod Competition!

Comments

Corey commented on 16-Nov-2011 08:11 PM

Just did the amrap tonight - 8 rounds as rx'd.

Corey commented on 16-Nov-2011 08:14 PM

Great job in the gym tonight everyone! And great job, Ed!! Our newest on ramp member did his first wod!

Reed commented on 16-Nov-2011 08:44 PM

BS 295# Amrap Rx'd 7 rds 2 power clean. Really fun class tonight! I kinda feel like I talked Corey into doing the amrap with Shannon and I ,wow, what made me think that was a good idea? I guess getting lapped sounded like a good idea at the time for some
reason. Every one did really good and there were a lot of heavy squats and power cleans in the box!

Michele commented on 16-Nov-2011 09:20 PM

Back Squats - 95# - had to get used to the high bar technique...not really a fan! AMRAP-6 rounds (65#)Wow that was heavy after the first round! I am still in awe of Shannon doing 125# Power Cleans! You rock, girl! Her goal was to do 4 at that weight and
she got 8!!!

Coach D commented on 16-Nov-2011 09:40 PM

WOW! Great wod results tonight guys and ladies! Shannon, way to stay heavy. That wod was designed to be heavy on the cleans and hard, thus the low rep count. Everyone remember when the weight is that heavy to re-set for each rep to keep good movement and
promote muscle memory. Way to go team! D

Peter commented on 16-Nov-2011 11:06 PM

Just completed yesterday's WOD. 12 rds no more and no less. I wouldn't say I went heavy because I have a 2pd kb and I work out with it normally. I can't imagine how many rounds with a heavier weight! Very deceiving. If my math is correct that was 78 -
2pd kb swings and 78 burpees!

Ashleigh Fann commented on 17-Nov-2011 03:41 AM

Decided to to a little endurance this morning. Did a 5K row in 24:35. Never gone that far before, so no idea if that's a decent time or not. Altitude is feeling better, but heading higher on Monday, so I'll have to do it all over again. I do know that
apparently I can row a 5K faster than I can run one...food for thought! Might do a WOD later today and post again this evening. Enjoy the Ranch WOD! Jealous!

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