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.
Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
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Come support Jordan Pepe in the Firefighter Combat Challenge in Albertville this Saturday, May 8th at 10 A.M. You can read more about the competition here. Google map it for directions here.
“No student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction.”
– Charles Kendall Adams
26 thoughts on “Wednesday 5 May”
Right on Zan congrats!!!!
ha holy crap i look crazy
Yeah, crazy strong.
You should have seen the 3 frames before this one that I deleted because they weren’t in focus or weren’t as well-composed. Haven’t seen that kind of intensity since I watched a killer whale launch a surprise attack on a seal colony in The Trials of Life.
Great job Zan!
Warrior Princess eh? You should do the battle cry before each WOD, I think the nickname would stick then…
Ha you look bored
Congrats!! Flex 🙂
Everyone did awesome on the five movements in today’s wod. I was impressed with the dumbbell attemps! I am always amazed at how crossfitters are willing to try new movements. 5:30 class held true to form and killed this wod! Great job to all in the 5:30!
Great workout… Wish I had more overhead strength… The push press limited me…
25lb (db), 75, 80, 80, 85 – (Last four with bar)…
I wish we had a 5:30 am on Tuesday or Thursday….
Took this on this morning along with Steven and Bacon even though we had less than 12 hours of recovery from Barbara.
45, 45, 45, 135 (barbell), 45
Used the pair of 45 lb. dumb bells in most of the rounds. The dumb bells add a bit to the movement since each arm is working independently. Steven wanted to up the ante with 135 lb. on the bar and I can’t resist a challenge. Push press was pretty difficult on that round, but considering 135 was my max in February I can’t complain with pressing it 5 times.
Would definitely like to try this with some heavier dumb bells in the future. I like dumb bell work as each arm has its own work to do and one arm can’t compensate for the other.
2×45, 95 (bar), 105 (bar), 115 (bar – 3PP), 115 (bar)
Nice PR, Zan! Funny how the rest of our snapshots capture contorted faces, but Zan looks like she’s thinking, ‘Meh, I guess I’ll do a little deadlift. Whatever.’
Zan, You look a bit sleepy. You could have done 255lb!
2×45, 95 lbs (bar) remaining four sets
With the aid of Hudson’s nuggets of wisdom on my form and some Mucinex to fight off the snot attempting to escape from my head I completed today’s WOD. No worries germaphobes, I disinfected my work area so all is nice and germ free.
Good Workout. My first lunch workout. 45 (db), 95 (bb), 135 (bb), 135, 155 (Failed on front squat). Flexibility is my issue on Front Squat. Thanks Hudson.
2×45 (db), 95 (bar), 85 (bar), 90 (bar), 90 (bar)
Thanks for the encouragement, Hudson! I think I finally have the hang clean movement down…and i appreciate you pushing me to deepen my squats.
Had a good lunch class today. Lots of improvement on all the movements from everyone. Grant, Chris, and Davy all saw great improvement on squat depth especially.
OK lets see if I got this right….
45 lb. DB-95Lb Barbell-115 Lb. Barbell-125 Lb. Barbell- 140Lb. Barbell
That was a very interesting WOD to say the least. Thanks to David, Jeff and Andy I was the lowest in the 5 o’clock but David re informed me he still loved me. Thanks man!. Great job you three.
45-lbs (DB) – 115-lbs (barbell) – 125-lbs (BB) – 135-lbs (BB) – 155-lbs (BB)
The barbell made this easier. Would like to try this one Rx’d with dumbbells sometime. I enjoyed the transition from one movement to another.
I enjoyed this one. I wanted to hang with David, but 145 was rough. I agree that it would be fun to try this with heavier dumbbells, but still fun with the barbell.
45-lbs (DB) – 125-lbs (BB) – 135-lbs (BB) – 155-lbs (BB)- 175-lbs (BB)- 200 lbs (BB) (failed on 3rd push press)
Also enjoyed this one. Interesting take on a strength day. Little bit of a stamina component in there.
45 (db’s) – 95 (BB) – 115 (BB) – 135 (BB) Fail – 135 (BB) Fail
135 felt decent on all the movements except the front squat. It wasnt the fatigue that caused me to fail, it was because my fingers kept slipping off the bar in the rack position. Upon further examination from David and Christina, my knees were bowing in at the bottom of the squat, which caused my chest to come forward and pulling my fingers out from under the bar. Hard to describe, but trust me, thats what I was doing. If I had to do this over, Im confident I could get the 135.
Im in Birmingham Thursday night for a work conference, so I’ll see you guys Friday.
Donkey Dan…….ask anybody 🙂
25 (db’s) – 61 (BB) – 66 (BB) – 75 (BB) – 80 (BB) F – 80 (BB)
Enjoyed the workout! Thanks Zan, David, Jeff, and Daniel for pushing on that last set!
Hell Yeah, ZAN!!!!
45 lb dbs, 95lb, 105 lb, 45 lb db, 135 lb
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