WOD 4/6/2010

Wonder Twins

3x5 Squat Cleans

then...

AMRAP in 12 minutes:
5 HSPU's
7 Toes2Bar

If you haven't been to Chappy's Oly clinic (recent On Ramp Graduates) you will do heavy front squats in place of the squat cleans.

A good mod for the HSPU is a partial range of motion HSPU (even if it's just a couple inches for each rep). I am big fan of getting as close to the movement that you aspire to do as possible. Otherwise, incline push-ups are good for developing the shoulders/upper body as well.

Top 3 Men's Lifts:
1.) Jason: 235/5
2.) Steve: 185/8 & Justin T: 185/11
3.) Kyle: 170/7 (mod) & Marc: 170/7 (mod)

Top 3 Women's Lifts:
1.) Jenn C: 100/9 (mod)
2.) Tara: 95/DNA
3.) Nina: 92/7 (mod)

Adam: 157/5
Shay: 135/8 (mod)
Tim: 115/7 (mod)
Corene: 78/8 (mod)
Dean: 135/6 (mod)
Arnold: 157/10 (mod)
Joel: 165/11 (mod)
Kim: 43/10 (mod)
Hal: 165/7 (mod)
JZ: 145/9 (mod)
Carla: 43/9 (mod)
Lorie: 75/11 (mod)

On Ramp B
7 rounds:
3 Thrusters
5 DU's
10 KB Snatches

Mac: 9:31
Chelsea: 10:20
Troy: 6:23

Here is a video of Josh Everett doing squat cleans in "King Kong":



3 rounds:
1 455lb Deadlift
2 MU's
3 250lb Squat Cleans
4 HSPU's

Josh says he weighs 185lbs in the video. Got strength to weight ratio?