A nice standard to start the week with.
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
Warm up your hips for this with a little pre-WOD work from K.Star. Keep the screaming to a low volume please.
Reminders:
Next week, Form Week, starting on the 6th. You've been awesome with technique lately so this should be fun and there'll be some options to work on.
Also, we'll be at the beach on the 11th for a little wet and sandy. Dry and sandy for most of you. More info on the board.
Happy Birthday Sara!
Done at LAF.
45 # bar on hang clean squats.
Assisted Dip machine at 90 #
Posted by: Chris B | January 30, 2012 at 22:57
Shoulder Wod Mod: 5 rounds
20 alternating jumping lunges
20 ghds
20 jumping squats
20 genie sits(kneeling, lean back)
20 double unders
34:28, Shoulder Boy: 35:04
Ouch...thats going to leave a mark! Girls, good job on the massive kb swings! :)
Posted by: Betsy | January 30, 2012 at 22:41
10:33 with 35# bar and bands for the ring dips. Also ran a mile. 75+ sit ups 25 back extensions, 15 lKB shoulder height w/52# KB. Yep, I'm making up for the sins of my weekend.
Posted by: Suzie | January 30, 2012 at 20:54
Jud.... Come in buddy.... A-Team here Pal...
Posted by: TomAir | January 30, 2012 at 18:50
Happy Birthday Sara !
Posted by: Chris B | January 30, 2012 at 16:14
And so did we Joe! Full squat cleans.
Posted by: Steve | January 30, 2012 at 16:02
by the way, isn't it supposed to be squat cleans?
When I went to the main website, on the demo's, weren't they doing squat cleans?!
Posted by: Joseph Aihara | January 30, 2012 at 15:58
9:52 @ school. (70lbs)
[squat cleans & regular(not ring) dips]
Posted by: Joseph Aihara | January 30, 2012 at 15:53
My thoughts exactly Suzie...and check out his time!! It took me 5 minutes to just read all of those exercises!!!!
Happy birthday Sara!!!! :)
Posted by: Betsy Young | January 30, 2012 at 15:37
If Southland...how many lines of your McDonalds app do you have filled in?
Posted by: Jud | January 30, 2012 at 15:16
John, are you making up for last weekend's sins or planning for this weekend?
Posted by: Suzie Q | January 30, 2012 at 14:51
Happy Birthday Sara
Posted by: Kari | January 30, 2012 at 13:24
I would say more towards Justified even...
Posted by: FreightTrain | January 30, 2012 at 12:50
A little warm up for the weekend...
15 DUs
10 squats
10 pullups
10 squats
15 DUs
30 m run backwards w/ 50 lb sand bag
30 m forewards with sand bag
30 m backwards with sand bag
15 power cleans 115 lbs
30 m forewards with sand bag
400 m run
5:00
Posted by: John | January 30, 2012 at 12:47
9:47 #95
Max effort OHS
Posted by: Mike R | January 30, 2012 at 10:12
It's Dexter now..... Or South Land....
Posted by: TomAir | January 30, 2012 at 09:35
Jud, that is a hilarious post!!! I can totally picture it. And I loved Adam 12 :)
Posted by: Betsy Young | January 30, 2012 at 08:36
Happy Birthday Sara!!!
Posted by: Denise | January 30, 2012 at 06:24
Looking Good Grania!!
BLOM, I just picture you two sitting next to each other, on the couch watching old Adam 12 reruns, posting comments on your smart phones...so cute.
Posted by: jud | January 30, 2012 at 06:16
Heck yeah!!!
If the pros are hitting squat cleans it must me the way to go!!!
But honestly if you've done this one without (sqt clns) remember its not about the weight but about form and it's relation to functionality in real life so choose ur options wisely but keep it safe and functional!
Looking forward to getting back in more often this week with all of you inspirational folks!!
Posted by: FreightTrain | January 29, 2012 at 21:12
SQUAT CLEANS....If you dare!!!!GAME ON FOLKS!!!
Posted by: Blair | January 29, 2012 at 20:58