January 18, 2012
1) 3 rounds for time:
8 x box jumps (30/24″)
8 x hand stand push ups
8 x pistols (total)
rest 3 min
2) Squat Clean
6 sets x 1.1
rest 2 min between sets, 10 sec between reps
3) Complete as many reps as possible in 3 min of dumbbell cleans (40/30lbs). DBs can only rest at your waist or shoulders – not on the ground. If you rest at waist, you can not use any body part other than your hands to support the weight. Each rep starts with the dumbbell handle below the knee.
Wod 1: total time was 8:21. (rounds were 46, 49, 46 seconds). I like these types of warmups instead of the warmups not for time.
Squat cleans: 185, 195, 205, 215, 225, 240 x 1.1.
DB cleans: did 42 reps with the 50 lb db’s. This was harder than it read.
GHD’s: 3 sets of 20
Fun morning. Ready to see how the push press/c2b combo feels in the morning.
Wod 1: total time was 8:22 (rounds were 55, 44, 43 seconds). I agree with Sam, this was a fun warmup. I would like to see more warmups like this.
Squats Cleans: 185, 195, 205, 215PR, attempted 225 but couldn’t get it.
DB Cleans: did 45 reps with the 50lb db’s. This was hard.
Really fun morning and the tempo was much better due to the fact that The Bull didn’t play country music.
Corrections: Squat Cleans
DB Cleans: I did 45 reps using 40lb db’s not 50lbs
WOD total time was 9:14-used red band for left leg on pistol.
Squat cleans: 205-215-225-245-255-260 (failed 2nd attempt at 260)
DB clean: 47 reps-used 50 pd.