410 W Geer St, Durham, NC 27701 (919) 907-1233

Power Triplet

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WOD for Monday 083010 – – Click Here For Today’s Schedule 
Weighted Dips
5 sets of 5 reps
–Rest–
21-15-9 For Time:
Hang Power Snatch (95/65)
Box Jumps (24/20)
Pullups

Post Dip Loads and Metcon Time to Comments
For the strength segment, warm up with a few sets of bodyweight ring dips.  Using a weight vest, weight belt, or dumbbell between your feet/knees perform 3 sets of 5 reps weighted as heavy as possible.  

ENDURANCE WOD tonight at 6pm!      
Run or Row
12 Rounds
1 minute max effort
30 seconds rest

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14 Comments
  1. Mike K Reply
    didn't see that coming...totally thought it would be deadlift day
  2. Paul P. Reply
    5 reps of 10, 20, 30, 40, 50, and (Jack made me do a 6th set because he's mean) 60 lb. 75 lb for snatches, 28" box jump, 8:32 total time. Stew rocked it! He's strong, and very, very tall. Who knew one could get so winded completing hang power snatches?!
  3. Phil B Reply
    Very impressive Paul. I'll be lucky if I can get all 25 at bodyweight.
  4. Dave Reply
    Mike, the programming has changed some starting last week to include some "heavy" bodyweight work. you're not far off
  5. Paul P. Reply
    @Phil - Thanks! Something tells me you can dip more than bodyweight. ;) @Dave - Michael is very worried that WODs won't include dead lifts. Please say something to appease him, so that he may better sleep at night.
  6. Dave Reply
    well of course they will. that'd be just silly otherwise
  7. ashley Reply
    great job to all the classes today! had lots of people in the 6:15 and 11:30... and 8:30 was actually a good size for 8:30! :) i love big classes! my stuff... 1)back squat 5x75% = 155# 3x85% = 175# 1+x95% = 195# (1+ means more than 1 rep if possible, i did 4) 2) snatch balance 5x3 @ 65% = 70# 3) 5 sets of: 2:30s to complete a 500m row and AMRAP burpees with an 18in reach above head. 1 min rest b/w sets. score is total amount of burpees. took me a couple of rounds to get the hang of the 18in jump. definitely NOT graceful. :) 1) 3 (1st one was a missed attempt) 2) 4 3) 5 4) 5 5) 6 total = 23
  8. ashley Reply
    and i didn't teach 6:15... it was a huge class though!
  9. Mike K Reply
    FUN WOD today! Ring Dips BWx5 BW+30x5 BW+50x5 BW+70x5 BW+70x4...then 1 BW+70x4...then 1 too stubborn to drop weight, so I took about 30sec. rest then knocked out last dip RXd on the WOD: 6m 21s
  10. Mike K Reply
    oh and I'm glad we get to do Deadlifts this week :)
  11. Matt H Reply
    Dips: 1)Bw + 20 2)Bw + 52 3)Bw + 72 4)Bw + 95 5)Bw + 115 x 2...last 3 were negatives Much to my disappointment I used a 20 inch box for wod, snatches at 95#....5.55 Havent been to sleep since yesterday afternoon so despite the brain fart on the box I'd call it a good day
  12. Phil B Reply
    Holy crap guys. That's some heavy dips. I guess I'll just have to man up this afternoon and test my mettle.
  13. Phil "Yoke" Bost Reply
    Dips: Max effort was bodyweight + 35lbs x2. Work sets consisted of bodyweight + 25lbs x5. WOD: I was gunning for Charlie's time. Came up a tad short. 13:38 Rx. Getting that barbell down from overhead was a logistical nightmare.
  14. Phil "Yoke" Bost Reply
    Followed by a thirty minute run with Big E.

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