Saturday, 10 July, 2010

Posted by Mandee on July 9, 2010   |   8 Comments

Perform one Hang-Power clean every 30 seconds for 10 minutes.
L-sit for 60 seconds

Post load and number of successful lifts, and number of sets taken to reach one minute on the L-sit to comments.
150 pound weight class, here I come.

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8 responses to “Saturday, 10 July, 2010”

  1. Russell says:

    Checked us out on facebook lately? Here is info on our latest workshop:


    Dennis will be coaching his cousin Breck at the games this year, check out the interview with him on the mainsite!

  2. Ron Wood says:

    Rx’d – 175#/3

  3. Kerri says:

    105# Min 1-3, then up to 115# Min 4-10. 115# is about 80% of my 1RM; felt I could’ve done a little bit more, prob 5-10#, but wasn’t sure how tough it was supposed to be.

    L-hold on PVC w/knees up-1 30s hold, 1 25s hold, and 1 5s hold….Tried to hold on that last 5 seconds but my feet kept touching the ground.

    Great warm-up Dennis!! Sweatfest before the WOD even started!!!

  4. Karen says:

    115# on Hang power cleans, 3 sets on L holds (33 sec, 20sec, 7sec) on rings

    115# was good weight, might have been able to go heavier but working the form was very helpful too. Bashed my clavicles a few times when I really opened up my hips, but then when my elbows were slow or hips didn’t open fully, I was lucky to get under the weight.

    And I agree with Kerri, great warm up Dennis. “Our warmup is your workout”

  5. Aaron says:

    LSD Run: 6.25 miles
    52:00, 8:19/mi, HR avg 160, max 174
    Definitely not my quickest pace but was working really hard to maintain Pose. It’s coming along and feeling more natural.

    Bummed I missed working with Dennis this morning but it was my rest day. Looking forward to it tomorrow.

  6. Daniel says:

    Warmup: double under practice, then rope climb practice. I did my first leg free rope climb ever today.

    2 rounds 500m row, 10 berry burpees, 15 wall ball shots.

    Wod, 165#, 5 rounds for the l-sits. First round 25sec, with straigt legs, but bent legs after that.

    Then 5k run on cross country course, untimed.

  7. Barry S says:

    pullups, pushups, & squats

    blue band on pullups
    had to stop a couple times to stretch out hamstrings and hips…lost 3 or 4 minutes, easy. Still tight from earlier in the week!
    A high of 119 didn’t help that much, either 🙁

    just call it 40 minutes…

  8. Justin says:

    175 across. Misread the wod and did hang squat cleans.