130211 Monday “DT”

McBride12-31-12CFA-360

Warm-up

Complete 3 rounds of:

Strict (C2B) pull-up x 5

Wall ball x 10

H/R clapping push-up x 5

WL x 10 (pause to open hip flexors by rotating torso towards front leg on last two steps each round)

Strength/Skill Development

Complete 3 sets of A1/2:

A1. Split squat @ 2011; 5-7/leg.  Rest 45s b/w legs.

A2. BTNP @ 2011; 5-7 reps @ 70-80% effort. (Focus on appropriate posture throughout movement!)

WOD

Complete 5 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk (Use ~70-80% of a multi-rep push-press/push-jerk NTE 155lbs/105lbs)

for time.

DT was last completed on 120109. 

Post best split squat x 7, & overall time with load & notes on any previous times.

2 thoughts on “130211 Monday “DT”

  1. Daniel Smith

    Name SSx7 Time Load Prev

    Bill 35(Lng) 8:19 95
    Frank 20 5:30 75 6:27
    Jeff G 35 8:15? 85
    Josh W 30 6:45 85
    Jen 30 7:01 55
    Denise 40(Lng) 9:29 85
    John F 40 8:57 115 6:17@75
    Susie 40(Lng) 7:48 65 8:55@38
    Thom R 35 15:04 155
    Hadley 20(Lng) 10:34 38
    Eva 25(Lng) 9:50 79
    Katie B 25(Lng) 11:36 90
    John K 25 10:56 85
    Kate SS:65,75,85×7 BTNP:65,85,85×7 6:04 105
    Rick M – 8:26 155
    Shilpa 35 35 8:32 65
    Trish 30(Lng) 5:57 65
    Jana 25(Lng) 8:27 65
    Jason 35 7:09 95
    Seth 35(Lng) 7:59 95
    Peter 35 10:40 115 12:07@115
    Phil B 30 10:58 85
    KK SS:20 BTNP:85 6:35 95 6:45@85
    Matt W 60/95 7:36 115
    Jes G 25 6:15 52
    Dan F – 12:20 135 10:20@115
    Tina 65×5 13:02 85 8:25@70
    Joel 35 10:46 135
    Sam 35 10:36 95

    Reply
  2. Daniel Smith

    Corey W 50 10:18 135
    Beth 35 10:59 75
    Ginna 25 8:35 72
    Jess T 25 8:25 65
    Kirk 20 10:45 105
    Brooke 20(Lng) 12:32 95 4/5/2010-9:48/65
    Shankle 35 11:16 70
    Anthony 35 8:49 115 10:40 115(-1:51)
    Jacob 45 6:05 75
    B Foster 25 11:28 95

    Reply

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