Strength/Skill Development
A1. Deadlift: 7, 5, 3, 7, 5, 3
A2. Weighted ring dip: 5, 4, 3, 5, 4, 3
WOD
Complete 4 rounds of
7 Power cleans (Use 60-70% best multi-rep power/hang power clean NTE 135/95lbs)
200m sandbag carry
for time.
Post best DL & weighted ring dip x 3 with any modifications & overall time with PC/SB loads.
Here in KC, gave this one a shot
DL: 405
Ring Dip: 35# (weak on these)
WOD: 5:03 60# sandbag
Are there prescribed sandbag weights? Thanks!
Mike if you could, send us a urine sample. Just kidding. Strong work, man.
Ha! One thing I can do is Deadlift… Lots of other goats to work on though! Had a blast training with you guys last month, hope to visit again!
Name DLx3 RDx3 Time Time PC SB
Bill 245 – 8:51 95 50
Sojo 345 70 7:20 135 60+
Oz 245 15 8:25 85 not50
Ward 295 25 9:02 115 50
Denise F 135 neg 8:56 65 25
John F 305 30 9:05 135 50
Susie 135 neg 7:25 65 25
John K 205 40 9:35 95 ?
Seth K 185 35 10:15 100 50
Katie B 205 ecc 9:40 65 50
Eva H 180 ecc 9:08 79 40
Sarah D 155 15 8:35 65 25
Tom R 325 53×3 8:18 135 50
Rustan 305 53 7:40 135 53
Tina 155 2.5 8:49 70 25
Mado 115 5 9:10 55 25
Mark 215 26 7:55 95 40
Kirk 205 ecc 8:02 95 25
Robb 255 20 8:10 8:10 125 40
Jana 175 ecc 7:49 55 25
Phil B 165 ecc 7:41 65 25
Phil K 215 – 7:29 95
Tom 245 0×5 8:00 105
KK 325(PR) ecc 9:36 115 40
MCK 165 eccbar 8:40 52 25
ChristyM 165 ecc 7:33 60 25?
Sarah R 165 eccbar 8:43 65 50
Caleb 295 eccbar 8:33 135 50
Evan 305 40 10:38 135 greenmonster
Dan F 315 62 9:04 135 50
Anthony 275 18 9:10 115 50
Mike K 235 – 8:33 115 50
Paula 195 8:55 85 ?
Evan and the green monster were a site to see! Loved this WOD!
Ginna 135 eccx10 6:41 62 25
Callahan 165×2 – 9:58 55 25
Roderick 385 – 8:34 135 50
Beth 135 20 9:30 65 25
Laura 125 – 13:03 42 25
Brooke 220 – 12:47 95 50