Tuesday, September 15, 2009
September 16, 2009
The warm up was 2 rounds of:
10 Pullups10 Med Ball Cleans10 Walking Lunges30 sec HandStand
The WOD was a six round clean and jerk progression with knees to elbows thrown in for fun:
4 DeadLifts (115/75 Heavy, 95/65 Medium, 75/45 Light)2 Hang Power Cleans2 Shoulder Press4 Push Press/Push Jerk8 Knees to Elbows
You kept the same bar for each technique with the goal to not set the bar down within each round. Doing so resulted in 4 penalty Knees to Elbows added to that round.
The shoulder press seemed to be the limiter for most … it certainly was for me. There was some awful sound coming out of me on rounds 5 and 6.
The cash out was 5 Weight Pullups or 5 DeadHang Pullups as capacity allows.
The times were:
Gary 5:47 (65)
Cheryl 6:07 (65)
Faith 6:27 (45)
Kyle 6:38 (115)
Yo 7:00 (55)
Val (8:10) 35
Spencer 4:47 (95)
Dave H 4:42 (95)
Pam 9:10 (45)
Carole 8:22 (45)
Christine 7:52 (55)
Monique 5:09 (55)
Bish 4:37 (115)
Josh 4:50 (115)
Jeff 8:00 (85)
Tracy 6:10 (65)
Greg 5:48
Rob 5:54
Stewart 5:55 (95)
Keith 6:10
Allan 6:15
Tim 5:54 (95)
Megan 5:18 (85/75)
Sara 6:25
Heather 6:40
Kim 6:12
Linda 6:00
Dixon 10:04 (95)
Chris 7:30
Joey 6:09 (115 / 95)
Nathan 5:50 (75)
Nigel 4:11 (115)
Dan 7:38 (75)
Amber 7:27
Amanda 7:30
Mary 5:33
Mike 6:54 (115)
Sarah 5:15 (65)
Corena 7:06 (65)
Dave W 7:11 (115)
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4 Comments
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115
Dixon, you did 115 or wish you did 115? ha ha
Oh I did 115 alright, and 20 extra knees to elbows because of the weight.
By my calculations, relative to bodyweight you should have been lifting 155, Mr. Four-minutes-and-thirtyseven-seconds.
A huge thanks to Mike talking me through my last set of push jerk…I was so excited getting the bar up there that I almost forgot those lovely knees to elbows…almost. Great class Mike.