Chain Gang

Sep 20th, 2013

Category: Competitor

Chain Gang

KaraStone
Warm Up
With an empty barbell and a partner – one athletes works on shoulder mobility/pass throughs while the other goes through the sequence
5 Good Mornings
5 OHS
5 Snatch Balances
5 Drop Snatches
5 Hang Squat Snatches
Switch
Add weight to the bar but no more than 95/65 and go through again.

Strength
1. Deadlift with chains 3-3-2-2-1-1

2. Good Morning – 5-5-5

WOD
4 Rounds
5 Hang Squat Snatch
10 Overhead Lunges
15 T2B

Games (135/95)
Regional (115/80)
Open (95/65)

Ca$H Out
15-10-5
Weighted GHD Sit Ups
Weighted Back Extensions

DISCUSSION 12 Comments

  1. Patilac 09/21/2013 at 12:17 am

    Deadlift 425 with 2 chains per side
    Gm 95
    Metcon 8:13 games
    Cash out skipped but ran the sprints that KA mentioned

  2. Patilac 09/21/2013 at 12:17 am

    Deadlift 425 with 2 chains per side
    Gm 95
    Metcon 8:13 games
    Cash out skipped but ran the sprints that KA mentioned

  3. Emily 09/20/2013 at 7:07 pm

    deadlift: 215 + 2×20# chains – my back is not thrilled about deadlifts
    GMs: 95
    wod: 10:03 open
    cash out: 10# MB

    been trying to not fall asleep at school all afternoon… 🙁

  4. Emily 09/20/2013 at 7:07 pm

    deadlift: 215 + 2×20# chains – my back is not thrilled about deadlifts
    GMs: 95
    wod: 10:03 open
    cash out: 10# MB

    been trying to not fall asleep at school all afternoon… 🙁

  5. KA 09/20/2013 at 6:24 pm

    Warm-up: done with Liz.
    Deadlift: 245# + 2 x 20# chains
    GMs: 95#

    Wod: 12:17 with 75#

    Cash out: done with 14# MB
    Then bonus cash out: 4 x 300’s with Pat P, Haley and Goose. 1,2, and 4 were around 1:04-:05, #3 was slowest @ 1:07ish.

  6. KA 09/20/2013 at 6:24 pm

    Warm-up: done with Liz.
    Deadlift: 245# + 2 x 20# chains
    GMs: 95#

    Wod: 12:17 with 75#

    Cash out: done with 14# MB
    Then bonus cash out: 4 x 300’s with Pat P, Haley and Goose. 1,2, and 4 were around 1:04-:05, #3 was slowest @ 1:07ish.

  7. biscoe 09/20/2013 at 1:11 pm

    deadlift: 455# + 4chainz
    good morning: 185#
    wod: 12:07
    no time for ca$hout

  8. biscoe 09/20/2013 at 1:11 pm

    deadlift: 455# + 4chainz
    good morning: 185#
    wod: 12:07
    no time for ca$hout

  9. Petra 09/20/2013 at 12:37 pm

    Deadlift: 235# + 2×20# chains
    Good morning: 125#
    WOD: 12:19 @ open
    Cash-out: done w/ blue ball

  10. Petra 09/20/2013 at 12:37 pm

    Deadlift: 235# + 2×20# chains
    Good morning: 125#
    WOD: 12:19 @ open
    Cash-out: done w/ blue ball