5 rounds For time:
155/103 pound Clean and jerk, 5 reps
1 rope climb 15′
(10 minute time limit)
Rest 5 minutes
“Rip and Grip”
Reverse tabata Deadlifts -Use bar from WOD. Bar must be held in hands while standing during rest period. Workout ends if bar drops out of hands during rest. Score is total reps.
Just one thought on scores though. That one day that RX was shown at the top was a nice addition. Definitely would push me just a wee bit more knowing my name would be in the SCALED group if I didn’t RX it.
See: https://docs.google.com/spreadsheet/pub?hl=en_US&hl=en_US&key=0AneIb6HXSVZUdHZRTVpZZDdDTVZLYzNRN1BzdlE4aWc&output=html
Eli-noted and will be set up, great point.
http://youtu.be/H6uNTpYtacw
Gotta switch arms now….
Hang Power Cleans- 5×5- 155#/165#/175#/185#/195#
6×1 min row intervals w 3 min rest between-90% perceived effort- 316m/298m/298m/306m?/315m/320m/
nice frickin weather..
Yes… Weather is great, beach WOD:-)
Nice WOD today. 5:46.
Chad’s time was insane. It’s wrong on the score sheet. he did sub-4mins.
HSPU ladder on 45′s to floor deficit
1,2,3,4,5-fuckin pressure on palm due to stiffness keeping me from going at it more so i stopped.
5rounds
200 meter run
10 ghd sit-up
5:58
4 rounds
1min on:3 min off
305
297
304
305
Beary Heavy Bench
Triples up to 225, then singles @ 255/265/275/280
WOD:
4:51
Freckle Bear – Great Front Squat and way to get after the WAD! It was a pleasure to watch you exercise really hard & fast. Sub 4 is no joke!
Am doing a better job at climbing the rope:-))
Lorena- good deal, keep up the work!
WOD
5:16 RX
Good one, did not have the foot on the gas enough.
Finished and was still fresh. Gun it dummy.
R-N-G-16 reps, not so much.
Crying baby does not help.
3×10 bent over rows, each side, 65#db
5×8 strict pull up
Bench press 45×5/135×5/185×5/195×5, ran out of time.
Snatch: 95,135,155,175,195f, 135,155,175,195,215fx3
C&j: 135,155,185,205,225,235f,225,225f,135,185,205,215,225,235
Pm: front squat: 235×5 270×3 300×1
Wad: 3:56/26
Thanks DM:-)
Yamakoa – “Freckle Bear?”
HPC’s and 1/3 row intervals with Wess. Good stuff (all 301 – 317)