Monday the 29th of June, 2009

Back Squat
1-1-1-1-1 at 90% of max

Rest as needed

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.

Notes, tools, articles and ephemera:


PANOS said...


135# HPC 15
12 RD
21 Bfly situps

20 min


Yamakoa said...

Rx'd with 135 HPC

7 rounds with 8 HPC
Pull Up ladder up to 8

K2 did competition WOD
5 Rounds
27 PUps
71 DU
12 Burps

Great Job :)

PRothNJ said...

Willis Reed competition redo WOD
112 amrap
15 pull ups
00 DU
18 Burpees

Slim Biscayne said...

Hang Power Clean 95# - 15 reps
Ring dips - 12 reps
butterfly abmat sit-ups - 21 reps

AMRAP 20 minutes

4 rounds plus 15 HPC's + 12 RD's

all HPC's unbroken - ring dips in 4's and 5's

sit-ups are a poison pill for me still. Need to start pumping those out every morning I think.

Dead-hang pull-up ladder:
3 plus 3

...my traps are sooooore BROSKI...

Adam said...

Man i was all screwed up. read just about everything wrong from the prescribed.

20 MIN

15 115# Hang squat clean (first few reps were not full squat cleans)
21 ring dips (i guess should have been 12)
21 butterfly abmat situps

4 rds.

big collarone bruise telling me my form is improving.

Slim Biscayne said...

@Adam - ouch on the squat cleans!

DM said...

The WOD was squat cleans at 115, but as many of us did squat cleans Saturday and Sunday, we changed it to a heavier HPC.

7 rounds-20:22

Back Squat
135x8, 225x5, 225x5, 245x2, 250x1, 245x1

100 meters sprint x4 start focus

DH pull up ladder-9