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Operation Phoenix Widget

Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

100211 Thursday “Windstorm”

Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1-1

WOD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will complete 3 total rounds. The stations are:

  1. Ring Push-ups
  2. Sumo Deadlift High-pull (95/65lbs)
  3. Tire Jumps (~18″ height)
  4. Kettlebell swings
  5. Dumbbell push-press (35/25lbs)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

3 comments to 100211 Thursday “Windstorm”

  • Jen Leister

    Did “Jump Ball” with the hubby today. 35lb KB and 20″ box
    Jen 10:12
    Greg 9:14

  • T-Bone

    Grace Rx’d at 95 lbs = 8:53
    First and only previous Rx’d Grace on 12/23/09 = 11:06
    I push jerked all 30 reps, whereas I had to split jerk all reps in December. Hmmmm, maybe sobriety is a good thing? BHAHAHAHA!

  • Name Reps KB/DB/SDHP/Rings?
    MCK 252 26/15/38/N
    KK 253 45/30/88/Y
    Phil L. 243 45/30/65/Y
    Red 232 26/20/65/Y
    Brooke S. 229 35/20/52/N
    Lizie 295 18/12/38/N
    Daniel T. 179 53/35/88/Y
    Maggie 254 25/12/38/one rnd 2 knees
    E Hake 225 35/20/52/Y
    Anne 243 35/20/65/N
    Shannon 291 45/25/55/Y
    M3 219 53/30/95/Y
    Brian 285 35/20/55/Y

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