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Lifting Ourselves and One Another

Friday, December 1, 2017

A.  Work to your heaviest in the following dumbbell complex.
8 Deadlift/6 Hang Power Clean/4 Thrusters.
B1.  Medicine Ball Twist – 8-12/ side X 3 sets, rest 90s
B2.  Hollow Rock – as long as possible x  3 sets, rest 90s

Coach’s notes:

Post load achieved in complex and notes for B1 and B2 to comments.

WOD Leaderboard

Comments: 7

A. Up to 80#
B1. 3 sets of 12 reps/side w/ 30# WB into wall
B2. 0:50, 0:35, 0:60
Nice work 6am – thanks OG!


A: 20/22.5/25/30. 35# would have been okay for DL and PC, not so much the thrusters.
B1: 10 reps @ 10#
B2: all sets around 30 seconds.

Thanks Brett!


A. Worked up to 70#, then Shannon and me took a crack at 80#, finished, but went 7 deadlift/1 deadlift + 5 Hang Power Cleans/last Clean + 1 Thruster/3 Thrusters, but was not happy with lockout/Last Thruster.

B1 – 18#/16#/14# X 8 per side each round.
B2 – Only around 20-25s each set.


A. 30/35/40/45.
B1: Sitting. 12/side with 25# x2. 12/side with 30#. 6/side with 50# dball
B2: 45/45/45s


A. Up to 60# but dropped after 2 thrusters …picked it up and completed.
B1. Round 1 20# ball …and then #14 ball with more effort in round 2 and 3
B2. 30-40 seconds each


A: 35-40-45-50
B1: 16# – 12 reps
B2: 62s – 50s – 65s


A: 20/22.5/25/27.5/30#

Thanks Nat!


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