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Thursday, January 29 2015

Posted by Mandee on January 28, 2015   |   13 Comments

Robb DBek

Robb D sepBek sep

 

 

WOD 1: 0:00-5:00

5 minute AMRAP of:

10 pull-ups

5 squat cleans 155/105

10 box jumps 24″/20″

WOD 2: 5:00-10:00

5 minutes to establish a max weight of the following complex:

1 power or squat clean + 1 hang squat clean + 1 front squat + 1 jerk

WOD 3: 10:00-completion

For time:

18-12-6 reps of:

deadlifts 225/155

HSPU

*use same barbell for all WODs. Athlete is responsible for changing weights.

Score 1 = WOD 1 rounds plus reps

Score 2 = max weight achieved for the complex

Score = total time to complete WOD 3

 

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13 responses to “Thursday, January 29 2015”

  1. Mandee says:

    Robb and Bek looking good! 🙂

  2. CoachDB says:

    And looking strong.
    Make sure going into this three-part work out you have all your ducks in a row and are ready for fast transitions.

  3. Mac says:

    3+11 rx
    255
    5:44

    Great working with the 0600 crew….you guys are awesome!

  4. Eric Hedges says:

    A. 2+13
    B. 185 missed 225
    C. 3:14

    Great class today… Nate, always inspiring!

  5. Josh Kennedy says:

    WOD1: 2+9 RX
    WOD2: 155#
    WOD3: 10:12 Rx

    I did the WOD2 cluster three separate times, all at 155# about every 90sec. That was taxing enough, barely could pull off the third one.

    Good energy at 0600, lots of folks working hard. Plus I got to go have breakfast with Tim Molepske afterwards.

    And for Nate: I am by nature a messy person, but I changed for just this WOD and kept my weights close by

  6. Regina says:

    Nice work, Robb & Bek!

  7. Patrick B. says:

    Rx’d
    1. 2+14
    2. 225#
    3. 4:55

  8. Shea W says:

    1. 2+3 Scaled to 85#
    2. 95# (couldn’t figure out why I couldn’t get 105# – turns out my barbell was not evenly loaded and then ran out of time…duh)
    3. 4:55 Scaled

    Fun class this morning!

  9. Melissa D says:

    1. 2+13 Rx
    2. 125#
    3. 7:55 Rx
    Fun programming!

  10. CoachDB says:

    Todays Training
    WOD 1 = 3 rds scaled pull-ups to ring rows
    WOD 2 = 205 No overhead though
    WOD 3 = 4:14 Close grip inclined up push-ups
    Trying to save shoulder.

    CFHSV Rocks

  11. Jeremy M says:

    A: 3+13, RX
    B: 205#, that was all I had in the tank
    C: 5:07, RX

  12. Matt says:

    great work today Jeremy after a week of strong PR’s.

    • Jeremy M says:

      Thanks Matt!! Keep up all your hard work, esp that 405# back sqt! Your a great athlete to team up with!