Strength/Skill Work: Hang Power Clean
WOD
As many rounds as possible in 15 minutes of:
Ring dips 7 reps
One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)
Ball slam 15 reps
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091007 Wednesday “The Tempest”8 comments to 091007 Wednesday “The Tempest” |
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Shanna, what would be a good substitute for the ball slam if I don’t have a medicine ball?
Brad,
Vertical straight jumps would work. Jump high and extend your arms overhead. Increase reps to 20 or 25 since you are not slamming a ball. We miss you and Tonya in the gym! Hope y’all can make it over the mountain again soon!
Take care.
http://www.wlwt.com/video/21113330/index.html
here is a link to a story about a female crossfitter who fought off an intruder.
What are we training for???
LIFE!!
WOW Shanna what an awesome story. Imagine being the folks at that Affiliate! They are probably getting slammed today.
Love that story. Brings tears to my eyes.
I love this story, too. If somebody breaks into my house and tries to hurt my daughters, I’ll rip them apart with my bare hands – no joke. Thanks CFA!
by the looks of the mug shot in the video, the girl left the would-be-assailant in pretty bad shape.
Name # of rnds, Kettlebell wght, Hang power clean weight
Carly 7, 20lbs, 2×89lbs
Matt B 6+6ring dips, 25lbs, 5×115lbs
Lauren 6, 26lbs, 2×89lbs
Charley 7+6KBthrusters, 18lbs, 5x 75lbs
Tom 6+ring dips+6thrusters, 44lbs, 5×135lbs
Frank 7, 18lbs, 2×75lbs
Chasedy 6+7dips, 26lbs, 5×75lbsPR
Rustan 7, 35lbs, 135lbsx5
Mark 8+ball slam+5ring dips, 20lbs, 140lbsx3
Julie 7+dips+KBthrusters, 10lbs, 63×3
Kimberly 7rnds in 15:15
Corey 7+3ring dips, 53lbs
Sean 8+6ring dips, 45lbs
Alan 6, 18lbs, 75lbsx5
Steven 6, 26lbs, 125lbsx3
Chad 7+ring dips, kettlebell thrusters, 4 ball slams, 53lbs, 185lbsx3
Daniel 6, 35lbs, 160lbsx1
“Big E”lin 11, 26lbs, 126×1
Elizard 10+, 18lbs, 85lbsx3
Elizabeth H. 8, 20lbs, 89lbsx1