John G

 In WOD

We Miss You Bud; Come Visit Soon!

 

WOD 7/17/12

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

 
-then-

 
4 rounds for time of:

3 Power Cleans 185/120#
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.

 

 

Shoulder Touch – From a handstand you will bring one arm up and touch your shoulder then quickly put it back down and switch and touch the other shoulder with the other arm. To scale you can simply pick one hand off the ground at a time or just practice holding a handstand or kicking into a handstand.

 

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Showing 9 comments
  • John G
    Reply

    Miss you guys too!! Won’t be long. I promise.

  • Scott
    Reply

    205 lbs. on DL. 10:20 on WOD (135 lbs; barely was able to lift one hand, but did 14 each time; and 20 lb wall ball). 65 lbs. on 400 m suitcase carry. Fun morning with the rooster crew.

  • Jeremy Johnstone
    Reply

    Skill: 225,255,275,295

    Wod: 11:19 Rx

  • Austin J
    Reply

    Skill: 225, 255, 275, 285

    WOD: 11:30 110, HS, 14# WB

  • Neal
    Reply

    14:30ish RX. The shoulder touches were extremely difficult

  • Greg
    Reply

    225×3 on the deadlift. 13:20ish (145# handstand hold and 20# med ball)

  • Stephanie Chambers
    Reply

    185 x 4 on Deadlifts
    11:11 on wod (113#, handstand hold, 10#)

  • hardyf
    Reply

    I don’t know if I was just fatigued or what, but this WOD completely owned me at every level!

  • Rebecca Reddoch
    Reply

    I loved the shoulder touches!!:)
    10:10 on the wod (83#, rx, 10#)

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