7 – 17 – 12
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
-then-
4 rounds for time of:
3 Power Cleans 185/120#
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#
*20 minute time limit.
22 thoughts on “Would you like to play a game?”
Skill: 185#
WOD: 9:54 (135#, Box/Pike, 20#)
Bye bye shoulders.
skill- 185#
WOD 9:32 (2rds @155#/hand stand shoulder touch, 2rds @135#/pike shoulder touch)
I’m digging the shoulder burners.
pr’d 5k row by 4 sec. time 19:56.4 will be back in the pm to do the wod
Skill: 225#
WOD: 10:05 (155#,pike,20#)
Great job DJ!!!
Skill: 1 x 185, 3 x 275
WOD: 14:00 (185#, pike, 20#)
If that 275 is not a typo- you’re my new hero. lol
No typo, but only 3 sets!
nvm, I was thinking of yesterday’s hang cleans…..but you’re still kinda my hero. lol
blush
yall just had a cyber gay moment
Deej is jealous.
3’s a crowd, DJ
Three’s a threesome.
too much male bonding going on around cfmc! lol
Bromances!
Skill: 95#
Wod: 10:09 (80# clean, 20″ box, 6# wall ball)
185# skill
WOD:7:36 135#/pike/20# med ball
185# skill 10:06 rx on the wod and ran a mile. had my get it done undies on today
Haha. Me too. Crossfit at 6am. Globo-gym for lunch. 3 miles this evening.
That mile felt good
Now the tightening/cramping of the legs begin. Going to run more often
9:20 – subbed 7 HSPU/round for shoulder touches – seems Jason & Vick had the touching mastered though