Monday, October 27, 2014

Posted by on Oct 27, 2014 in WOD | 3 comments

Back Squats 5×3@80%


21 – 15 – 9
Squat Cleans 135/95
Ring Dips.

MJ Notes:
Make sure to pick an appropriate scaling for your ability level. If you can’t do ring dips the next scaling down is strict pushups. You can work with your trainer on some ring dip progressions before the metcon begins however using a band on the rings doesn’t provide the same level of stimulus and it would be ideal if you focus on perfect pushups rather than bouncing up and down with a band.


  1. 13:57 Rx. Took some time during the WOD to get some coaching tips about opening up my hips more during the movement so not really an Rx time to compare future attempts against. Great way to start the week though.

  2. Strength: Went a bit lighter than 80%, at 125#.
    WOD: 11:38 with 75# and push ups. Maybe I’ll try 80# next time. Maybe…

  3. Strength – worked up to 120# for last three rounds. Think there’s still more in time.

    WOD – 12:32 with 85# and pushups. Working on the coordination for squat cleans – got some post WOD pointers from Coach Meg. Thanks so much. 🙂

    Nice to visit the 6:30 crew. Achieved my hook grip thumb bruises; nothing more to do. Heh.