Now for a main site work piece.
Three rounds, 12 - 9 and 6 reps, for time of:
- 135 pound Squat clean and jerk (two hands overhead anyhow)
- Muscle-up
If you're experiencing issues with your shoulders, scale this and warm up with the actual lift/movement with a pain free weight you'll use in the WOD, before you get started.
And if you haven't met "The Donald" he's going to be teaching slacklining to those who are interested on Saturday at 1000 at a nearby park. Not the guy with the weird hair, the baron of balance, the guy with the slackline know how! Donald will be here to give some basic instruction for those who want to get familiar with this cool webbing and balance training.
A sign up sheet has a couple slots left on the board. Please bring like five bucks for a donation to this nice gent for spending his time with us.
9:04.....75#cleans, pull ups, blue band ring dips. SWEATY! Very motivating watching chicks do muscle ups :) Girl power!
Posted by: Betsy | August 02, 2011 at 22:56
12:52
45 # barbell for the squat clean and jerks
Dips were just jump up and do the negative part of the dip on the rings only
Pulls ups with red band.
Next time use the green band for dips as the warm up with the blue band was hillarious and very shaky.
Posted by: Chris | August 02, 2011 at 22:30
So I blew it and didn't start with a timer (unconscious decision, perhaps). 55# barbell pull ups and ring dips with red bands.
Posted by: Suzie | August 02, 2011 at 21:57
Can't remember my time..I do remember it was a lot faster than Edgars time!
Posted by: will | August 02, 2011 at 19:18
15:40 55#, pull ups & ring dips blue band
Posted by: Janice | August 02, 2011 at 16:50
12:30 115# really more like ground to OH (thrusters) but that was enough for today...after all, who do I think I am..Annie Thorisdottir?
Posted by: Jud | August 02, 2011 at 10:23
14:45 with 95# and ribberband MU
Posted by: Sean C | August 02, 2011 at 10:17
17:06 rx'd
Posted by: John | August 02, 2011 at 10:06
13:39 #115
Posted by: Mike R | August 02, 2011 at 09:16