Mean, barbell complex today! Come in tomorrow and earn your extra Thanksgiving food on Thursday!
5 Power Cleans (From The Ground, Catch High OR Low)(135#/93#)
4 Push Presses/Jerks (135#/93#)
3 HANG Snatches (Start Standing Up, Catch High OR Low)(135#/93#)
2 Sumo Deadlift High Pulls (135#/93#)
*As Many Rounds As Possible In 12 Minutes*
Use 70-75% or maybe a little more of your best Snatch for this one if you need to scale your weight... This should be a moderate feeling weight for the Snatches and High Pulls and lighter feeling for the Cleans & Push Presses...
Lets see if anyone can get close to 10 rounds on this one!
POST WOD: On your own...
Using a light band (small blue or larger red bands) do 100 pull aparts to help keep our shoulders in strength balance & healthy... It's a pretty simple movement... Grab opposite ends of the band and pull it apart until it touches your chest... Try to pinch your shoulder blades together behind you and down towards your butt on this one...
POST YOUR TOTAL ROUNDS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
14 comments:
6rd + 3 powercleans @ 115
mario
7 rounds plus 10 reps at 63#
AND first strict chin up :-)
7 Rds + 5 cleans (83#)
5 rds+ 6 reps (105#)
8 + 2 cleans rxd
6 rds + 1 Snatch @ 68#
7 rounds 105#
10 rounds plus 2 cleans @ 45#.
Dave R.--did you get this WOD in?
You would have liked it.
9 rounds +6 @ 45#
Carolyn, if you did 45# I must have done 40#.
I think you did more than me. Do you remember?
8 rds @ 53#
Roger said 7 rds @ 85#
7 + 3 cleans rxd
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