AMRAP
4 - 3min Rounds, 1 min rest between rounds
3 Power Cleans 155lbs
6 Pushups
9 Squats or Ring Dips
Rounds 1 and 3, do Squats
Rounds 2 and 4, do Ring Dips
Buy In:
Max 3 Rep Deadlift
Results:
Max Deadlift was 317 for 3 reps, that's a PR. I could have gotten 320 for sure.
For the WOD (every rep counts)
Scaled to 135lbs for the Cleans
1. 4 rounds + 3 + 6 = 81 reps
2. 2 rounds + 3 + 6 + 4 = 49 reps
3. 3 rounds + 3 + 6 + 6 = 69 reps
4. 2 rounds + 2 = 38 reps
Total = 237
A little disappointed in the results, I should have gotten 5 rounds in the first round, and at least 4 in the 3rd.
The Ring Dips were my biggest weakness, and really slowed me down. The second and fourth rounds sucked, I totally lost the met-con in those rounds. Next time, should think about using a band to get the reps up, or perhaps play with the WOD a little to improve the met-con response.
Definitely CF rated, I haven't found a gym yet that has Rings.
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