Call Us: (509) 895-5624

General Fitness 06.05.15

5
Jun

General Fitness 06.05.15

Prep Work
50′ Inch worm push ups
2X10 Heavy KB DL
2X5 Burpee broad jump
2X10 Barbell push jerk

WOD
“DT”
Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

LVL 1 Optional ACC Work
For reps
Partner up and perform “you go i go” style of rope climbs for 4 min

LVL 2 Optional ACC Work
For time
5-4-3-2-1
Thrusters 115/75
Rope climbs

Cool Down
Mobility
Post results

8 Responses

  1. Jim

    Been a while since I did DT – WOW that got the heart rate up and sweat rolling! Did 135# finished sometime after Dirk but before 15 mins.

  2. Vanessa Esquivel

    WOD
    “DT”
    75# in 10:30
    Unbroken first round then 11 DL, 1 DL + 4 hang cleans, 4 hang cleans, 1 hang clean + 6 push jerks to finish.

    LVL 2 Optional ACC Work
    For time
    5-4-3-2-1
    Thrusters @ 75
    Rope climbs
    18 ish minutes. Gross.

  3. Jaymar

    155# for 3 rounds
    135# last 2 rounds
    In 28:25

    Yeah… that was rough. The hang power clean was brutal. It was slow but I pushed my body w/o breaking my back.

    Level one ACC since I was dead. I did 4 rope climbs…

  4. Tiffany Carley

    #115 for first 3 rds
    #105 for last 2 rds
    Deadlifts and push jerks unbroken on all sets.
    Broke up the hang clean a lot and was pretty slow on them. My form was not so good so I lowered the weight
    Time was 20 something. Couldn’t see the clock very well after that wod
    Got some coaching from Gina on rope climbs.

  5. Teressa

    85# in 11:15
    Did 11+1 for the deadlifts.
    Hang cleans were the most challenging, did 4-5 and then 3 +1
    Push jerks were unbroken

    Practiced doing rope climbs after- for some reason I just love these!

Leave a Reply