April 30, 2019 – Competition

A.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Take 15 minutes to build to a Power Clean & Jerk that is roughly 80-85% of your 1-RM Clean & Jerk

and then…

Every minute, on the minute, for 10 minutes:
Power Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
“Double DT”
Ten Rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans
6 Push Jerks

Time Cap = 20:00

D.
Three sets of:
Lean Away Pull-Ups on Rings

x 8-12 reps
Rest 30 seconds
French Press x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

Subscribe
Notify me of
guest
51 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Brooke Lee
Brooke Lee
May 10, 2019 3:25 pm

A. Done
B. Done w/ c&J at 85%: 173…. but honestly I should have taken weight off. Kept trying to focus and make them cleaner but just no leggies… modified DT for this reason
C. Modified weight to 95#: 14:33
D. Accessory work (idk if it’s just me or not but the link below is broken?)

Megan Markee
Megan Markee
May 10, 2019 2:58 pm

B. 155 power clean split jerk
C. 16:51

Brooke Lee
Brooke Lee
May 10, 2019 2:57 pm

..

Amy Maschue
Amy Maschue
May 10, 2019 2:56 pm

A. done
B. worked up to 110
C. 5 +21, that was challenging, holy cow!

Trine Petersen
Trine Petersen
May 10, 2019 2:43 pm

A: done.
B: done with 60kg
C: 8+24 Rx
D: done. 5 of the pull-ups

Anna Lings Kjelgaard
Anna Lings Kjelgaard
May 10, 2019 2:34 pm

A. Done
B. 60 kg
C. 8+12 RX. First time doing DT with RX weight. Hang power cleans were tough in the end!
D. Done with 10 ring rows since my hands were all done for the day..

Tino Marini
Tino Marini
May 10, 2019 2:43 pm

Great job hitting DT as prescribed!

Drew Dziwulski
Drew Dziwulski
May 10, 2019 2:34 pm

A. 10 sets 25ft
B. Up to 225. 10×215 two fails
C. 6 + 5 hpc
D. Done

Kappa
Kappa
May 10, 2019 2:34 pm

A) done with plate and obstacles back and forward
B) 60 kg (80%)
Emom done with 60
C) 9+1 deadlift Rx
I never done dt and today I had fun to do a double dt ?
D) lean pull ups 7/5/5
French press x12 barbell 15 kg
DB Hammer curl x10 10 kg

Tino Marini
Tino Marini
May 10, 2019 2:43 pm
Reply to  Kappa

Throw yourself into the fire with doing “DT” for the first time…twice!

Yosef Cohen
Yosef Cohen
May 10, 2019 2:34 pm

A.done
B.up to 95kg
C.normal DT 60kg 11:12

Pat Labat
Pat Labat
May 10, 2019 2:34 pm

A- done
B-225 across
C- 19:26 Rx. Felt amazing! (11/1+7/2+6)
D- Done

Tino Marini
Tino Marini
May 10, 2019 2:43 pm
Reply to  Pat Labat

Nice work Pat!

Nicole Mergenthal
Nicole Mergenthal
May 10, 2019 2:34 pm

B. 180 this hurt. I stuck with a power jerk for it. Would have rather squat clean and split jerked instead haha
C. Did this as you go I go with my husband since we’re on vacation- 29:34 I did 11dl then the rest ub- hands hurt!
D. Done 8 pull up things/ 15lbx12 for the others

Tino Marini
Tino Marini
May 10, 2019 2:43 pm

That’s a fun partner variation, nice job!

Tony
Tony
May 10, 2019 2:34 pm

Do Yesterday session

A:
Skip cause can’t squat don’t no why but feel pain in my left leg

B:
Done in power
High hang:
60/60/65

Hang:
70/70/75

Below knee:
80/80/80 (fail)

Lift off:
80/83/84(fail)

Snatch:
84/86/88

C:
3 rounds + 9 pull up

D: today core

Tino Marini
Tino Marini
May 10, 2019 2:34 pm
Reply to  Tony

Get that left leg checked out!

Tony
Tony
May 10, 2019 2:43 pm
Reply to  Tino Marini

Yes tonight it’s Already better but i don’t know from where this pain come from

Alex Castellanos Garcia
Alex Castellanos Garcia
May 10, 2019 2:34 pm

Two days of good traning feelling so strong
A) Done
B) 300 Lbs power clean and split jerk (PR)
C) Double DT
DT 5:56 PR!
Double DT 16:49 (first time of this nasty hero wod)

Thank you guys im feelling great every week whit this traning

Tino Marini
Tino Marini
May 10, 2019 2:34 pm

Damn! What a great day. PR power clean and split jerk then you PR’d your “DT” in double DT!! Great work!

Hunter Maynard
Hunter Maynard
May 10, 2019 2:34 pm

At home again in the garage. Wish I could have dropped the barbell on DT but I did manage to sweep out my garage between lifts! And the sun was glorious!!! Vitamin D up!!!
A. Done
B. Done at 190# (225# 1-RM)
C. Scaled to 135#, 19:58 (no lie! Super happy to finish under 20. I was at 10:50 remaining through 5 rounds.)
D. Subbed barbell rows, no rings
40# DB for press
20# DB for curls

Tino Marini
Tino Marini
May 10, 2019 2:34 pm
Reply to  Hunter Maynard

Much respect to hitting this at home. Holding onto that bar for 20 minutes must have been rough! Awesome work!

Marco Machado
Marco Machado
May 10, 2019 2:34 pm

A-✅ with cones and ramps
B-116kg Pr
B1-110kg ( 1 missed)
C- 8r+10 ( i just die, I don’t know what’s happen, it was the belt , or the poor cardio , but my pr in dt is 8:52) , move on.
D-✅
In aftnernoon i did Terry( run a little )

Tino Marini
Tino Marini
May 10, 2019 2:43 pm
Reply to  Marco Machado

Congrats on the power Clean and Jerk PR!!

John Vautier (North Central)
John Vautier (North Central)
May 10, 2019 2:34 pm

Quick day, work travel.
A. Week 5 of shspu program
B. 225×2/235×2/245×4/255/265 – felt heavy today.
C. Just DT – 8:48 Rx, grind today. I have a 3 hour drive now and wasn’t looking to put that volume on before sitting. I’ll throw in double DT when I have training partners to do it with soon.
D. Just ring pull ups, will make up bis/tris at hotel this week.

Tino Marini
Tino Marini
May 10, 2019 2:34 pm

Plenty of extra hip and lower body mobility with all that travel.

joe t
joe t
May 10, 2019 2:34 pm

A. Mobility
B. 295
C. 245
D. Single DT @135

Daniel Driver
Daniel Driver
May 10, 2019 2:34 pm

A.done
B.built to 275 which is 85% of my clean and power clean ?
C.14:13
D. Done

Tino Marini
Tino Marini
May 10, 2019 2:34 pm
Reply to  Daniel Driver

Great work on “Double DT”!

Casey M
Casey M
May 10, 2019 2:34 pm

A. Finished Inv. Gym Sesh #1
B. 110kg; EMOM – 5 @ 100kg, 5 @ 105kg
C. 20min Steady State on Assault Bike instead
D. Completed w/ Shoulder Series from Day 1

It’s official my recovery score and HRV have been in the dumps for over a week (32% avg for the last 7 days). So I am going to keep taking it easy and adding in some steady state cardio to try to get back on track. Hopefully it doesn’t take more than a couple low intensity days to get back on track.

Tino Marini
Tino Marini
May 10, 2019 2:42 pm
Reply to  Casey M

You’re body might be fighting some illness too. Continue to be smart until you feel better ?

Jess U
Jess U
May 10, 2019 2:34 pm

A) done
B) built to 160 then EMOM there. I’ve been sore but felt incredibly strong here so that’s good!
C) I love DT. Got a PR on DT (7:06 Rx) and then died for the rest 16:02 Rx. My cardio/aerobic capacity is not where it was. ?
D) done

Thanks tino! Hope your day has been great!

Tino Marini
Tino Marini
May 10, 2019 2:42 pm
Reply to  Jess U

Great work on the “DT” PR!!! Good to see things going well this week!

Jess U
Jess U
May 10, 2019 2:58 pm
Reply to  Tino Marini

Thanks Tino!!

Scroll to Top