Wednesday

September 27, 2011 by

DSC_0013 Box dips are one of several modifications if you are unable to do ring dips.

Deadlift

1X5

then

4 Rounds:

5 Power Cleans 135/95

5 Front Squats

5 Jerks

Block Run

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Comments

  1. Stringer says
    September 28, 2011 at 8:27 am

    heading in at lunch…see yall then

  2. bsawkins says
    September 28, 2011 at 9:07 am

    Cool, looking forward to seeing you then. It seems like it’s been a while.

  3. Pebbles says
    September 28, 2011 at 10:38 am

    Sweet.

  4. Pebbles says
    September 28, 2011 at 2:11 pm

    Great WOD. Fun noon class. Great to work out at that time with everyone. Props to everyone.

  5. bsawkins says
    September 28, 2011 at 3:45 pm

    I’ll second that. Tough session today but fun with a big lunchtime class. Good to see Stringer in the Gym!
    Snatched to begin with and worked up to 135lbs…the snatch pulls are definitely helping in terms of providing me mental cues for the snatch that follows. Then DL’d 315×5. Have neglected my DL somewhat and need to get back on it to move that number up. Then did the WOD and completed it in 9.32Rx. It was tough as the last thing in a 3 day set, but I’m pleased with the time. Tried to take it easier on the runs to allow myself the chance to start straight away on the PC’s which worked for all 4 rnds, unfortunately in rnd 4 I ran a little out of gas and had to break between PC’s and FS’s.
    JT’s been killing the WOD’s recently, so I’m looking forward to seeing what he does with this WOD. Good Luck JT!

  6. web design Landon says
    September 29, 2011 at 1:20 am

    looking forward to seeing you then. It seems like it’s been a while.. It was tough as the last thing in a 3 day set, but I’m pleased with the time.

  7. JT says
    September 29, 2011 at 12:51 pm

    hey bud…7:53 Rx on the WOD yesterday. I never put down the weight, only had to readjust the clamps each round between the run and the first PC because they kept coming undone.
    you should try to come in the evenings. my programming seems to be working. Mon, Wed, Fri i do 2 heavy lifts (squats 3 days/week) and then do a heavy quick metcon afterwards that involves the movements i did that day. then on Tues and Sat I do longer, bodyweight focused WODs to keep my endurance. I’m also doing 50 burpees everyday after the workouts, which seems to help with my lung capacity. come in Friday and let’s do some FS and presses and then a WOD together.