In the Zone

In the Zone


Strength:

Dead Lift, 3 x 10

Sport Strength:

6 x 3 Dead Lift. Rest 45 sec. Increase weight as possible between sets.

WOD:

5 Rounds for Time....
7 Hang Squat Cleans (135/95)
12 KB Swing (1.5/1)
3 Bar Muscle Up (6 C2B/6 Dips)

Daily Challenge:

Hollow Rocks, 3 x 15

Mobility:

Samson w/ Band, Forearms on Floor

Post loads for your Strength/Sports Strength & Time for WOD to comments.

130 comments (Add your own)

1. Ray wrote:
sport: 135-185-205-215-225-265

WOD 11:48 #95 hang-squat-clean, 1.5pd KB, pullups and dips @BW.

Wed, January 30, 2013 @ 8:57 AM

2. Rob Ford wrote:
SS: 225-245-265-265-265-265
With PERFECT form!!! Haha.

WOD: 12:25 rx'd with bar muscle ups

Wed, January 30, 2013 @ 1:36 PM

3. Michael Roof wrote:
SS: 315 to 335
WOD: 14:41 @ 115/half squats & 1.5 & C2B/Ring Dips

Wed, January 30, 2013 @ 2:17 PM

4. Joey wrote:
WOD:
5 Rounds for Time....
7 Hang Squat Cleans (135#)
12 KB Swing (2 pood)
3 Bar Muscle Up

- 12:12

Wed, January 30, 2013 @ 8:15 PM

5. Ginny wrote:
DL 185, 205, 225 x 2 sets kept it lighter. Still nursing the shoulder.

WOD:
5 rounds
7 hang power clean 95#
12 kb swings 35# (not overhead)
10 ghd sit-ups
Time: 5:34

Wed, January 30, 2013 @ 9:41 PM

6. Kameron wrote:
WOD:

5 rds:
7 Hang Squat cleans @135
12 2 pood kb swings
3 bar mus

8:37

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