7/12/11

WARMUP
Run 400m
Mobility
Burgener Warmup/Skill Transfer/ 3x High Hang Snatch / 3x Mid Thigh Snatch
2X- 5 Ring Push Ups, 5 Ring Dips, 5 Ring Rows, 5  Sit Ups

STRENGTH
Strict Pullups
3 rounds of max reps.

WOD
As many rounds as possible in 3 minutes of:

  • 3 Power Cleans* (155# / 115#)
  • 6 Pushups
  • 9 Squats / Ring Dips

Rest one minute, and repeat for 6 total rounds of the 3-minute AMRAP.
Do Squats on rounds 1, 3, and 5 and Ring Dips on rounds 2, 4, and 6.

*Beginners do High Hang Power Cleans
Scale the weight as needed.

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8 Responses to 7/12/11

  1. Jason says:

    All reps count or just complete rounds? If you end in the middle of a round at the end of three mins, you go back to the 3 cleans when you start the next round?

  2. swheaton says:

    All reps count, and yes back to the cleans at the start of next round

  3. Jason says:

    Big volume day today (for me anyway)…

    1. CFE Short Interval Day – Rowing 500m (did 5, rx was 4-8) resting 1:30 between and holding times within 2-3 sec. Barely made it on the last one.

    2. Shoulder Press Program

    3. Met-Con: Rx, completed 342 reps total. Ring Dips were a bear after pushups yesterday and then again today. MY TITS HURT!

  4. Sarah says:

    Front squats to 160 failed 165

  5. Jim says:

    Front squated with Sarah and John with what should have been light. I did 134×3,177×3,199×3,221×3 and then 199×3. The 221 felt heavy, think I am still apprehensive about my back but overall still not bad.

    I did the wod with Ryan Bower at the gym. It was fun having someone to wod with!! Thanks Ryan!! I had a blast. : 276 reps total. I only used 100 lbs though taking into consideration my back, so that was light for me. Full rx everything else. The ring dips were by far the hardest. I took off round 4 because my back got tight so I rolled on the LAX ball for that round.

  6. Nick says:

    316 full rx worked muscle ups before.. Here we go regionals 2012!

  7. Jim says:

    I forgot..I did the dead hang pullups as well, 12,11,10. And all CF pushups in the wod.

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