Tuesday, November 24, 2009

Clean - Pushup - Squat or Ring Dip

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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