Today's dose is from this year's series of competition workouts. Lots of you tried the mods on one-legged squats recently so see how you like 'em this time around. As for the hang cleans, if you have your form on, go heavy, but make sure your back is straight and you're hitting full extension with your hips on that pull. Your lats may be having a chat with you manana either way.
For time:
Row 2000 meters
50 One-legged squats, alternating
30 Hang Cleans
17:35 w/65#, single leg squats on box. Back strained from dl last night :( went lighter on cleans. Have I ever mentioned that I hate rowing? :) Good hustle 5:15ers!!
Posted by: Betsy | May 08, 2012 at 22:02
16 something. 95lbs hang cleans & one-legged squats to a BUNCH of 45lb plates!
Posted by: Joseph Aihara | May 08, 2012 at 17:32
15:24 85lb
Posted by: Denise | May 08, 2012 at 15:45
I was going to ask where you were, Suz, but I looked it up...Loooosiana!!! They're lucky to have you. I'm just tired READING all that you did...ugh! Travel safely :)
Good reminder Tom, thanks for that.....and taping the thumbs!
Posted by: Betsy Young | May 08, 2012 at 13:32
Two words for today's wod....
HOOK GRIP
If you dont have it you may want to learn it...
Posted by: Tomair | May 08, 2012 at 12:37
Visited CF NOLA today with trainer Liz. The warm up was 800 m run, 1 length centipede with a push up. Arm circle cycle, and 5 mintutes of MOB. then 3 rounds for strength of 7 strict pull ups and dips.
The WOD was 4 rounds for time of 30/90 double unders, 24 air squats and 12 pull ups. The rest between rounds was equal to the round time. I'm going back tomorrow. And I promise to never complain about heat in So Cal again!
Post WOD swim in rooftop pool, NICE!
Posted by: Suzie | May 08, 2012 at 12:31
16:58
one-legged squats to sm box w/#35 plate
#135 hang cleans
Dynamic bench press
Posted by: Mike R | May 08, 2012 at 11:10
19:13 175lb hang cleans everything else rx'd
Posted by: John | May 08, 2012 at 10:59