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Wednesday 7/2/2013 WOD

By: 3 Comments

Warm up

Shoulder traction w bands

LAX Ball on scapula

Partner stair climb (suck fest)

 

With an empty barbell

3 sets of

3 dead lifts

3 power cleans

3 hang power cleans

3 Jerks

 

 

 

 

Workout prep

Take 2-3 sets to

Build up to a starting weight used for workout

 

Training

Level 2 (advance)

Sweet Barbell complex

5 sets of

5 Dead-lifts

4 Power Cleans

3 Hang Cleans

2 Jerks

Rest 2-3 Mins in between sets

If you are succesful through the complex you MUST increase weight.

Score is highest weight successfully completed

 

Level 1 (beginner)

5 sets of

7 dead lifts

7 push presses

Rest 2-3 Mins in between sets

If you are succesful through the complex you MUST increase weight.

Score is highest weight successfully completed

 

 

Comments: 3

  1. 175#/2:27

    Genuinely appreciate the support on the final round.

    I’m planning on driving out to East Hampton on the morning of Saturday 7/20 to catch a WOD or two. I have room in my car for 4 EVF’ers if anyone wants to join. Driving my wife out to a wine tasting bachelorette party out there, which is almost as good as outdoor WODing. I’ll be heading back into NYC that afternoon/early evening. Should have enough time to WOD, catch a few waves, and maybe even reapply deodorant. If anyone is interested, let me know.

  2. 105# / 2:29
    Wish I was doing that last 12-9-6 next to you or Mike R.. I always try to keep up with you guys!

    Not in town on the 20th but that sounds awesome – have fun!

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