Back Squat
1-1-1-1-1 at 90% of max
Rest as needed
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Notes, tools, articles and ephemera:
- Survey says hire a trainer.
- Is exercise good for you?
- Bill Starr on the big three from the CrossFit Journal. (requires subscription)
AMRAP
135# HPC 15
12 RD
21 Bfly situps
20 min
6rds
Rx'd with 135 HPC
7 rounds with 8 HPC
Pull Up ladder up to 8
K2 did competition WOD
5 Rounds
27 PUps
71 DU
12 Burps
Great Job
AMRAP
135# HPC 15
12 RD
21 Bfly situps
20 min
6rds
Willis Reed competition redo WOD
112 amrap
15 pull ups
00 DU
18 Burpees
145
Hang Power Clean 95# – 15 reps
Ring dips – 12 reps
butterfly abmat sit-ups – 21 reps
AMRAP 20 minutes
4 rounds plus 15 HPC's + 12 RD's
all HPC's unbroken – ring dips in 4's and 5's
sit-ups are a poison pill for me still. Need to start pumping those out every morning I think.
Dead-hang pull-up ladder:
3 plus 3
…my traps are sooooore BROSKI…
Man i was all screwed up. read just about everything wrong from the prescribed.
20 MIN
15 115# Hang squat clean (first few reps were not full squat cleans)
21 ring dips (i guess should have been 12)
21 butterfly abmat situps
4 rds.
big collarone bruise telling me my form is improving.
@Adam – ouch on the squat cleans!
The WOD was squat cleans at 115, but as many of us did squat cleans Saturday and Sunday, we changed it to a heavier HPC.
7 rounds-20:22
Back Squat
135×8, 225×5, 225×5, 245×2, 250×1, 245×1
100 meters sprint x4 start focus
DH pull up ladder-9