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WOD 3/30/12

“DT”

5 Rounds:

12 Deadlift (155/105)

9 Hang Clean (155/105)

6 Push Jerk (155/105)

 

Coaches note: This workout gets really heavy really fast! If you’re form is technically sound on these three movements then you should push yourself and use a challenging weight; however if you struggle with even one of these movements it would be best to scale back on the weight. The biggest problem we will see if with those of you who are not flexible receiving/holding the barbell in the rack position. If you struggle with the rack position be sure to stretch out with bands and practice racking a bar before class. If you have wrist pain in the rack position we can do this workout with dumbbells for the cleans and push jerk portion of the workout.

 

The 11:30am class will continue at the same time next week.

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Showing 22 comments
  • Bradd
    Reply

    Looks like a WOD for Clayton and I. See you tomorrow.

  • hardyf
    Reply

    Aka the gripped killer

  • Stephanie
    Reply

    Ummmm yes, this is awesome!

  • Garret
    Reply

    Jason and I were just talking about this WOD the other day. . . I really hope I make it, but my legs are shot and I may have to stay at work late. We shall see.

  • Jaywes23
    Reply

    A was thinking Garret would be a good candidate to kill this workout. I’d like to try RX, but it will probably take 25+ mins

  • Dena
    Reply

    Ok I was lazy yesterday and I ate Popeyes chicken. Well I paid for it today.
    I started with OHS and got 115 pretty easy but couldn’t get 125 up.
    Then I did this workout. Did the first round with 105 and decided that wasn’t going to happen and dropped to 95. Finished in 15:29. Now I am sitting at my desk at school wanting to put my head down and take a nap. I hope the kids don’t mind.

  • Bradd
    Reply

    10:08 RX. WOW 155#s gets heavy quick. Good work guys.

  • Garret
    Reply

    Nice job Bradd. If you’re saying it gets heavy, I don’t want to know what it’s going to feel like to me.

  • Clint
    Reply

    9:10 @ 105#. Thanks for the push Michael. Feels great to officially be back!!!!!

  • JJ
    Reply

    11:17 @ 115# congrats to neal on a 5th pr for the week!

  • Neal
    Reply

    Garrett will def dominate this WOD

    This one dominated me today. 12:41 RX 9 sec PR, not what I wanted but a PR is a PR
    And thanks JJ, congrats on your PR also! Great job Bradd, I was trying to keep up with you but in round 4 my grip just couldn’t handle it and I was having to rest a lot.

  • Jason
    Reply

    I’m under the weather. I’m going to get me some DT before the end of the weekend.

  • Nedab
    Reply

    SteadFast t-shirts are in…… First come first serve.

    Contact Brian or Sabrina

  • Jacob
    Reply

    8:02 at 115. Im not sure if I have ever done it at 115 so unsure if a PR but was definitely a fun one.

  • Erica
    Reply

    9:41 at 73# this was a killer but sooo fun. Nedab where are they??

  • Greg
    Reply

    8:31 at 95#. Probably could have gone heavier but wasn’t sure about the push jerk getting too heavy.

  • Jaywes23
    Reply

    15:46 RX, complete misery. Clay absolutely murdered it, nice work

  • Stephanie Chambers
    Reply

    9:28 @ 75#

    A lot harder than I thought it was going to be. Awesome workout!

  • Clay
    Reply

    8:21 Rx’d! Take that DT!!

  • JJ
    Reply

    Clay doing work. Keep it up

  • Fara
    Reply

    So glad I bit the bullet and went to 6pm class.

    7:03, with 65#

  • Jeremy Johnstone
    Reply

    got me some of this at the Saturday 10:00a class. first day back in two and a half weeks

    11:22 @ 135#

    good job Jason. rx’n this wasn’t in the cards for me on my first day back

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