Sunday, May 31, 2009

01 June 09
Monday
Warm-up
Dot Drill for time
3 rounds
5 x L-sit pull ups
10 x burpees
15 x Rockers

WOD
Box squats
5,4,3,2,1 reps

Rest 3 minutes

For time:
21 x Clean* 135lbs men/95lbs women
21 x Ring Dips

15 x Clean 135lbs men/95lbs women
15 x Ring Dips

9 x Clean 135lbs men/95lbs women
9 x Ring Dips

Scale Cleans and Dips as appropriate
*All Cleans will include a squat i.e. these are not power cleans

Finish with 10 minutes of stretching
Bookmark and Share
Posted by makutdaf at 6:43 PM
Labels:

3 comments:

Anonymous said...

Mike,

I remember last time I did this workout; it was an instant favorite. I can't do squat cleans with the state of my knee(getting surgery on the 18th to get last of fragments taken out) so I will have to use power cleans.
Talk to you soon...

Ron

May 31, 2009 at 8:56 PM
Anonymous said...

i liked this WOD...surprisingly, since usually anything that ends in "clean" makes me cringe. I did a 150# BS and then finished the WOD with 75# SC and blue band for my dips in 11:54 I think...i'm really bad at remembering times, so i could be off. :) Hound, are you gonna be teaching me after GNC gets surgery? Lookin forward to that! :)
linds

June 1, 2009 at 9:22 AM
Anonymous said...

Box Squat went for 275 x 1 and ended up getting 3, so a good day for the box squat. Legs were fried for the WOD: 6:50 as rx'd. Ron hope everything works out with your surgery.MP

June 1, 2009 at 8:10 PM

Post a Comment

Subscribe to: Post Comments (Atom)