Hero WOD

23
Jul

Hero WOD

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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18 Responses

  1. Gillyon

    CW x 3
    Strength: Cleans (5-5-5-5-5)
    45-65-70-75-Ran out of time (I am slow in the am)

    WOD
    Five rounds for time of:
    65 pound Deadlift, 12 reps
    65 pound Hang power clean, 9 reps
    65 pound Push jerk, 6 reps

    Time — 10:20
    Today was the day that I finally clued in and started shrugging. What a difference! 🙂

      1. Kevin

        That must have been at the end of a workout. Most pictures on the site are not meant to be hung on the wall or anything 🙂

  2. Elissa

    CFWU X 2

    Overhead Squat (25, 30, 35, 40, 45)

    “DT” 5 rounds for time of:

    12 DL (65#)
    9 Hang power clean
    6 push jerk

    13:22

    Gillyon thanks for the tips with the shrugging and everyone for the encouragement!!!! 🙂

  3. Tracey

    CFWU x3

    Strength: 5-5-5-5-5
    Overhead Squat 15-20-25-25-30

    “DT” 5 rounds for time:
    12 Deadlifts (45lbs)
    9 Hang Power Cleans
    6 Push Jerks

    10:02

    Have a great weekend everyone!

  4. Heather (Mum)

    CFWU X 3
    Strength 5-5-5-5-5
    Push Jerk
    45-50-55-60

    WOD “DT” 5 rounds of
    12 Deadlift (35 lbs.)
    9 Hang Power Cleans
    6 Push Jerks
    Time 9:50

    I have to go to NS on Saturday if someone wants my 10:00 am spot.
    Have a great weekend everyone. The paper says today that summer is coming soon. We can hope.

  5. Brandon from Halifax

    I am a day behind the main site and saw you fine folks had DT posted today too so I figured I would drop a line…..

    POSE Running and mobility warm up (a mix of a run,CF Fredericton’s warm up, and Spealler’s routine)

    DT as RX’d
    17:58

    Was dreaming of bumper plates and being able to drop weight, but happy with execution, especially when the grip went on vacation at the end of round 3.

    Have fun tonight in the evening class, and remember that The Pumphouse = recovery! Even for Pierre!

    Cheers

  6. Pierre

    STRENGTH–> Push Press 5-5-5-5
    95-105-115-125

    ”DT” with 135#:

    Time: 15:19 (PR by 5m11s)

    I am pretty happy that I went with 135#….155# would have been way too heavy for me.

  7. Lisa

    Wupx3
    Strength 5-5-5-5-5
    Pushpress 45-50-55-60-65
    Wod 5 rounds (45)
    12 deadlift
    9 hang power clean
    6 Pushjerk
    Time- 12:40
    Thanks for the cert Kevin.

  8. Kevin

    Five rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps

    16:43

    Oww! Painfully fantastic! Last time I used 135# in April and my time was only a minute slower. Very happy I went as prescribed!

    Great job everyone!!

  9. MC

    Sorry Kevin, I fell asleep after work and didn’t though I would sleep that much.
    Great job everyone, I would have love to do that one!!

  10. Rob

    CFWU x 2
    Dynamic Stretching

    WOD: “DT” – Scaled 5 Rounds for time of:
    95 pound Deadlift, 12 reps
    95 pound Hang power clean, 9 reps
    95 pound Push jerk, 6 reps
    Time: 10:25

    + 1 Round for fun @ 115 pounds 🙂

    Great work everyone. Kevin way to complete as Rx’ed!!

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