Tuesday Workout: DBSS, Hang Power Cleans, Pull-ups, and Double Unders

STRENGTH

Rear-foot elevated dumbbell split squat, 8/leg x 3 sets, 3010 Tempo

Notes: Scale to both feet on ground split squat if needed. Hold weight in each hand, and focus on tempo.

WOD

Level 1

4 Rounds for Time of:

Db Hang Power Clean (25/15) x 10
Ring Row x 10
Jump Rope Single x 60

Level 2

5 Rounds for Time of:

Hang Power Clean (95/65) x 10
Pull-up x 10
Double Under x 30

Notes: It’s getting hot (and humid) outside, so please make sure you are taking care of your hands. (Old post, but valuable information! And Forney’s comment is great.)

ANNOUNCEMENTS

CF C’ville Goes to Friday’s After Five, May 16

We are planning to meet up on the downtown mall for Friday’s After Five on May 16. Come out with your family and friends, and meet us there! Please RSVP to the Event on Facebook

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14! Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010? SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville! If you competed in the open you are more than ready for it, and here’s your chance to compete at home! There is an RX and a Novice (scaled) Division. We also need judges and volunteers for the event, and you can sign up to do that at the same registration link. Please visit the SuperFit Charlottesville page for more information and details on how to register!

14 thoughts on “Tuesday Workout: DBSS, Hang Power Cleans, Pull-ups, and Double Unders”

Lex May 13, 2014 — 6:31 am

SS: 20, 25 x 2
WOD: 9:08 Rx

(New jump rope!)

1. Melinda May 13, 2014 — 7:50 am
  
  Awesome Lex!!
  
James May 13, 2014 — 7:36 am

SS: @ 35
WOD: 10:03 Rx

Melinda May 13, 2014 — 7:50 am

SS: 20#
WOD: 13:21 (red band pull up, rest rx)

Jessalyn May 13, 2014 — 5:00 pm

dbss @bodyweight
wod 7:35 (@55#, did 3 rounds in 3:52, rested 1:00 then continued)

Martha May 13, 2014 — 6:05 pm

8:25 rx

Taylor May 13, 2014 — 7:04 pm

25,25,30 (each hand)
6:30rx

lauren connor May 13, 2014 — 8:38 pm

30#
WOD: 7:29 rx

Jess A. May 14, 2014 — 7:04 am

45#
5:50 rx

Seth May 14, 2014 — 9:03 am

25. 30. 30 dbs
WOD: 8:10

Christina A May 14, 2014 — 9:22 am

25 dbs
WOD: 10:10, 55#, red band and 15 DU/round

Alex May 14, 2014 — 6:16 pm

7:39 @ 115/C2B pull-ups

David Hargis May 18, 2014 — 9:22 am

9:56
Did 50 DUs

anavatsyk May 18, 2014 — 12:37 pm

30# SS
11:23 rx