Friday 12.03.10

This video from CrossFit Oakland shows one way to flip a tire.  Notice the technique has elements of a deadlift, a squat, and a clean.  Violent hip extensions is a must!

Challenge:
HSPU Day# 18

SWOD:
Tire Flips 3 x 15 flips increasing to the biggest tire possible

Metcon:
Accumulate for Time:
- 100 Push Ups
- 100 Pull Ups

Watch the tire flipping video before you come in so you can visualize the technique in play here.  This is just one you're gonna have to get the "feel" for.

For the metcon, you can break up the reps however you see fit to get the work done.  

Post times to the comments section!  bc


15 comments:

  1. Good job today on the tires everyone. Thom, your appropriate name of the large tire is now the B.A.T. Who else besides Thom will be able to lift it today?

    HSPU Day # 18

    Did yesterday's workout.

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  2. SWOD: tire flips 1,2,3

    Metcon: 9:41

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  3. SWOD: Tire flips 1x5, 2x5, 3x5 (sumo deadlift style)
    Metcon: 17:45
    Kipping pull ups until my hand started to bleed on #80 then jumping pull ups

    HSPU's 18

    Nice music selction Holly! :)

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  4. SWOD Tire Flips 3x#2
    9x#3
    3x#4
    Metcon 12:15 (strict and kip pu)
    18 HSPU(1 abmat)

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  5. HSPU Day #18 with some chin ups and jump rope was all I had time for.

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  6. SWOD: started with #3, then #4, then B.A.Tx 6

    METCON: 14:32 RX'D

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  7. flippin' tires..awesome:)
    metcon: 11:08 rx'd (all kip's)

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  8. Tire flips 1x15,2x10 couldn't even move 3
    20:03 with kipping pullups!!!

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  9. Tire flips: 1,2,3,4, couldn't get a grip on B.A.T
    Metcon 8:56

    It's official my forearms have left the building

    Day 17 HSPU for me, will have to make up difference tomorrow

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  10. 66 HSPU the last two days. I'm finally caught up on the challenge. Bring on tomorrows WOD!

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  11. HSPU Day 18 Yeahoo....coming right along..

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  12. SWOD: 2 tire flips for practice and then did yesterday's SWOD; 130# x1 and 20 x 85#s

    Metcon: 16:17 w/banded and jumping pullups, 50 strict pushups and 50 on the lowest box

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  13. SWOD: Flipped Tire #1X5, #2X5, #3X5
    WOD: 13:30, jumping pull ups
    HSPU: Day 17+Day 18= 35

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  14. Swod: tire flips 1x5,2x5.....
    Metcon: 14:05 jumping pulls strict push. :). Good to be back...

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  15. Tire flips 1,2,3
    METCON : 13:11 , jumping PU

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