21-15-9
Squat Cleans 135/95lbs
Ring Dips
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Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.
Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the shoulder at the bottom of the ring dip.
Posts
15 comments:
Looks like no one is looking forward to this one...lol
Actually I am okay with it, I was wondering why no one else commented all day though too, maybe their internet is not working..lol.Anyway see you later today!
lol did this one when you guys were in LA, but of course, not the OTG Squat cleans.
Looking forward to this one, just up my alley. Could we make it 155 lbs, maybe! I heard that's what Joe wants.
Oh, call out the little one, I see where this is going, guess I have to work out at 6 to show the old man in the senior division what's up! ha
I would call other people out but everyone has a job, your the only one sitting by the computer... speaking of which, I have to get back to work, see you at 6:00 for the fun!
you don't want a piece of this...
ha yet another shot from the big man, see ya at 6
Joe/Justin
OK I buy that Sherwood is a former SEAL...
I was listening to a crossfit radio from a couple months back and he said he was introduced to Crossfit through Dave Castro who he knew from his Navy days. Later went on to say after his short (7 year) Navy career did some overseas contracting since that fit into his skills/experience. He never comes out and says he was a SEAL...but it does appear pretty obvious.
Well B, here's a website with Pat Sherwood in it. He spent 7 years in the Navy all at SEAL team Four. just hit control+f to search for his name and the picture will pop up.
http://www.sealtwo.org/photoalbum10.htm
Yeah, this one is NOT up my alley. Good luck with this one, I would be privately cussin' Nick.
Instead, I was humbled today by Lynne, first time ever. I couldn't believe how bad my BW bench press was. I did better than I thought on the crappy pull up station though.
I would recommend this one to anyone who needs to be put in their place. I've made a ton of progress, but doing this was a bit of a nut-punch.
No time component, I rested 3 minutes between each set.
My arms are SHREDDED right now, WTF?
Lynne RX'd
5 rounds
Max Rep Body Weight Bench Press (170lb)
Max Rep Pull Ups
17/18
13/18
12/16
10/17
8/15
Total = 144 reps.
I finished up the WOD with a horrible time of 23:20 using 95lbs. First time using 95 with these. I'm finally starting to use some of the prescribed weigh, that feels good.
The squat cleans killed me, I didn't do to bad with the dips though. I do have to work on a little move ROM though. Shooulder issues from the past kind of hinder the movement a bit, but overall they are not to bad. Definitely need to rest up tomorrow, I'm feeling the pain.
Peace out,
Jim
Brett,
Cheesey Bread or OPT?
That's deep Wayne, real deep. Give 2 T's a few days on that one.
after that comment today, 2 T's this...
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