Tuesday 01-22-13

 "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

 

Strength/Skill:

5x5 Backsquats

WOD:

"DT"

5 Rounds for time of:

12 Deadlifts (155,105)

9 Hang power cleans (155,105)

6 Push jerks (155,105)

DT

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

 

 

,

The hang power cleans will become challenging for your grip.  If you are familiar with the hook grip, start it in the first round.  If you don't know what the hook grip is, ask a coach. 

Also, one tip on this WOD - if you are going to rest in between movements, you may want to consider the following strategy for efficiency of movement:

  • If you are going to rest  before you do hang cleans, drop the bar after the 11th deadlift - when you are ready to move on to the hang power cleans, do your 12th deadlift, then you are already in position to move on to the hang cleans
  • If you are going to rest before you do the push jerks, drop the bar after the 8th hang clean - when you are ready to move on to the puch jerks, do your 9th hang clean, then you are already in position to move on to the push jerks.

Good luck today!

 

 

 

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