A. Pull-up strength – 3 sets of max effort chin-over-bar holds. If you want kick it up a notch, on your way down from each hold, do a max effort hold at an elbow angle of 90 degrees as well.
Finish off with 3-5 sloooow (20-30 seconds) negatives.
B. For time:
“Elizabeth”
21-15-9 reps of:
Cleans (135/95, or 70% of your 1 rep max clean)
Ring dips (scale to ring push-ups or push-ups as needed).
Compare to March 19, 2013.
Nice work, everyone. I think we had record attendance for a Saturday.
A) 6×2 front squat at 80%, 140# – part of a six week front squat progression I’m working on.
B) pull up holds and negatives.
C) Elizabeth – ring push ups and 95# cleans. 11:50, a 22 second PR from last year.
D) I took a shot at the WOD Colin and Jay had done earlier in the morning.
50 cal row, 40 BS 95#, 20 pull ups, 30 FS 75#, 20 pull ups, 20 OHS 65#, 20 pull ups. 16 min time cap.
I made it through 153 reps – so 13 pull ups after the front squats.
Great to have so many people out today, the new space was put to the test and the energy was awesome even as the power threatened to go out.
Thanks to Colin who over the past weeks has been coming in early to join me with some of my training WODs heading into the Dakota games. Todays number was good times in that it had a bit of squatting in it.
for time (16 min time cap)
50 Cal row, 40 back squats @ 135, 20 pull-ups, 30 Front squats @ 115, 20 pull-ups, 20 Overhead squats @ 95, 20 pull-ups
managed to finish in 14:04…. quads/hips are officially done.
A. Done. Getting stronger, albeit slowly.
B. “Elizabeth” with 95# squat cleans and chest to deck push-ups. Going into this I would have scaled to power cleans if I hadn’t done full cleans last time. Halfway through, I was pretty sure I was going to have to quit because the front squats were sooooo tough. But finally finished in 10:48, which turns out to be a 45 ish second PR over last time. Super pleased. Thanks for the push, Jay!