This is a WOD from the Crossfit "Wayback Machine". We will start after the warm-up by reviewing deadlifts, squats, and push presses- then spend some time on the hang clean. After that we will hit the WOD. This WOD is a great combination of all of the strength work we have done in the last several weeks- squats, deadlifts, push-presses and cleans.
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
A couple of points:
1. This is harder than it looks.
2. You don't drop the dumbbells during the round.
3. Pick a starting weight around 40% of your body weight and go up by 5-10 each round; for women this will be around 20-30s and men around 40-50s for each dumbbell.
4. This is not for time. Focus on mechanics as you start to fall apart on rounds 4 & 5.
5. At the end you will have 5 loads, that is your score.
6. The video is from the main site WOD on 5 May 06, and is one of my favorites. Especially when Meghan asks "Does that count?" and the answer is "No".
7. This is harder than it looks. (which is what makes it a great WOD).
6 comments:
Boy that looks like F-U-N:) Looking forward to it!!!
I did friday's main site WOD in which a LOT of shoulders were required. So I'm gonna go ahead and make that an excuse as to why I don't do better on today's WOD. HA!
Nice one Brandon; thanks for taking class this week!
Yes Brandon, that one was awesome!!!!
That was an awesome wod!!!
Brandon and Andy...thanks for the time...I love it when we do skills before the wod!
Don when do you get back? no worries our CF addiction is being taken cared here. lol
Looks like you guys are having lots of fun. I am making it in during the afternoon to get my wods in on a regular schedual again. Now i got to work off all that time on the range. Ill be back after the 4th of july weekend. I got some leave coming up next week
Have fun guys and cant wait to see you when i get back. I need to work on my training and skills
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