“I’m the definition of repetition!!!! Alll u gota do is work hard, stop being lazy lets get it…..” – 2Chainz

  • April 17, 2015
  • By :

biscoe dl

Oly
Every 90 seconds Complete:
1 Squat Clean
2 Split Jerks
*Ascend in weight for a total of 7 lifts.

Strength
Deadlift with Chains
3-3-3-3-3
Between sets complete 5 single arm dumbbell/kettlebell presses on each arm

WOD
10 Minute AMRAP
16 Deadlifts (185,135)
8 Shoulder to Overhead
16 Toes to Bar

Regional (165,115)
Open (155, 105)

Ca$hout-
3 Rounds
20 GHD Medball Sit-ups
Max L-sit hold

10 Comments

  • biscoe

    04/17/2015 @ 8:24 pm

    sq clean x1 / sp jerks x2: 225 – 265
    deadlift x3: 475 w/ 4 chainz
    1.5/1.75 pood presses in between
    wod: 3+16 @ games

  • Marc Piccuirro

    04/17/2015 @ 11:44 am

    Oly: 205×1, 225×5, 235×1
    DL: up to 305 with 4 Alice in chains
    Totally wiffed on the presses
    WOD: 3+16 @165
    Cashout: 2 rounds proved to be enough with 14# ball. L-sits were turible. 15 secs each

  • Tom Kuchenreuther

    04/17/2015 @ 12:50 am

    We need more inspiring 2 chainz quotes from now on… #deep

  • Leanng

    03/02/2012 @ 4:06 am

    Goose – thank you for being a great coach tonight. I needed it.
    And cash lady you are my hero:)
    PB – livin the dream , you rock.

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