Warm-up:
250 Meter row
2 Rounds:
3 Kettlebell Deadlifts
3 Kettlebell Sumo deadlift high pull
3 Kettlebell swings
3 Kettlebell Goblet squats
3 Kettlebell Push ups
Workout:
Clean 3-3-3-3-3-3-3 reps
Aja Barto 185-225-245-255-265-275-290lbs(f).
Post loads to comments.
Compare to 110128.
DEAN!!!
That’s a Bad Man!!
Dean`machine!
Daniel you stole my post…I was going to say
DEAN!!!!!!! 🙂
Or…. Is it Lucas Parker?? 🙂
Not enough body hair Kerri! Ha! Ha!
Mean Dean!!!
The Dean of Mean! 🙂
Haha! Exactly! Missing CFHSV this week. Hubby has been on travel and next week I’ll be down at Rucker. Hoping to make it in tomorrow for a fix – two weeks away is too long!!
Squat cleans: 85-95-105-115-120-125x-125×1
10# PR today, despite sore hamstrings =]
Swim wod is back tomorrow!
Date: Friday 7/27/2012
Time: 0600 (Lane ropes in pool in at 0600, plan on starting wod no later than 0615.)
Place: Lily Flagg Pool
0600 CF Sea Anemone Water WOD
Warm-up: 400m (Athlete Choice of stroke, drill, distance breakdown, i.e., 400 straight, 4×100, 8×50 etc.)
A. 8 Rounds for Time of:
5 Push-ups
10 Sit-ups
15 Air Squats
150m Swim
Rest 4-5 minutes then
B. 10 x 25m “pop-out” sprints (Sets 1-5 every 80 seconds, sets 6-10 every 60 seconds)
Cool down: 200m (Athlete choice)
Scale option 1: Scale total rounds to 4; swim distance rx’d
Scale option 2: Scale swim distance to 75m; rounds rx’d
Scale option 3: Scale swim distance to 50m; rounds rx’d
3 rep t-n-g squat cleans: 205#
Squat cleans
105-125-135-145(2)-145(2)-140(2)
…frustrating day
225
Enjoy swim wod tomorrow! Wish I could join in. I’m in Aberdeen testing for the next few weeks.
Figure this out I can Front Squat 295
Power Clean 285
and yet
Today 205X3 Squat cleans
Bad rack, bad pull, bad form equals bad WOD! UGH plus it was HOT!
165#
ME!
205lbs.
65-85-105-135-145(1)-140