Black & Purple

 In WOD

Check out the posters in the office for a visual breakdown of the Olympic Lifts

 WOD 1/10/12

Squat Clean – Find your one rep max

Then Complete 5 Heavy Singles (90-95% of max)

 

AMRAP in 11 minutes:

3 reps of 1 Squat clean & 2 Front Squats (use 70% of  squat clean max)*

10 Alternating Dumbbell Press  (5 per arm 45/30)**

10 Toes To Bar

 

* Do the squat clean and without removing the bar from the rack complete 2 front squats – Scale to dumbbells if you’re unable to rack a barbell

** Both Dumbbells are at shoulder level but you will press one arm while the other remains at shoulder level. Raise the other arm as the first is lowered.

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Showing 13 comments
  • Merrell
    Reply

    Straight up strength day! I like it!

  • crystal b
    Reply

    I saw stars!

  • Sheree Pierce
    Reply

    I guess so, Crystal, with all that weight! You were killing it! SO glad to have y’all back with the RoosterCrew!

    Got to 95# on the squat clean. Failed 100#…twice. Just couldn’t get under it. Somehow missed the 5 heavies…was setting up for the wod.
    I got 5 rounds (+ 2 squat clean/front squats) with 70# and 15# dbs. Toes not really near bar, but closer than they used to be!

  • Merrell
    Reply

    #165 skill. #115 WOD and #45 db. 3 rounds.

  • Miguel
    Reply

    155 max. 105 & 35 used on wod, 4rds plus 1 set of squat cleans. Another workout in the books…

  • Dena
    Reply

    143# squat clean. 13# PR!
    Used 100# for WOD. 3rds plus all squats in round 4.

  • Dena
    Reply

    Ok. I must have done 4 rds with squats in round 5. RX.

  • Chris Adkins
    Reply

    205 Max. 4 rounds at 135# squat cleans, 45# press plus 2 sets of squat cleans.

  • Erin
    Reply

    103# max…3# PR, I’ll take it!
    5 rounds-63#, 20#, and knees to elbows.

  • Clayton
    Reply

    255# max. 185# and 45’s for the wod. 4 rds.

  • Neal
    Reply

    240# Clean max

    170# for the met-con. 5 Rounds w 45# press and T2B.

  • Stephanie
    Reply

    Congrats on the PRs Dena & Erin!
    123# max
    4rds + 1 front squat short of two squat clean/front squat sets. Used 83# and 25#

  • Erin
    Reply

    Thanks Steph!

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