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We go H.A.M.

Brian Hack | 01/13/2012 | 10

Will has the POWER!!! Photo by La Shawn Pagan (Garcia Images)

Lotta use of our legs today, guys. Be ready for a super dose of Mobility.

 

Strength:

Deadlift 3-3-3-3-3

 

WOD:

5 rounds
300m row
15 ohs (95#/65#)

10 comments for “We go H.A.M.”

  1. JT says:
    January 13, 2012 at 2:30 pm

    Great work this morning, everyone! I’ve been having a blast coaching the early AM people here in 2012. Let’s see you post some times and thoughts to the comments here!

    After you left, I got after this one myself. 15:50. I assure you, my form was impeccable and the squats were super deep.

    ALSO!! After that, I spent an hour or so DJing up some **incredible** tunes for us to listen to next week. These are some bootie-shakin mashups I have on tap here… Perfect for everyone who sometimes thinks “gee, I like those 3 pop tunes, but if I could smash them all together and lay a house beat on them it would be AWESOME”.

    (Maybe that’s just me.)

  2. Cal says:
    January 13, 2012 at 2:48 pm

    deadlift: 155#, which is right around PR land for me. Somewhere between 155# and 165# everything falls apart, so i’m glad i was able to get 3 at 155#.

    wod: 16:47 at 53# (any chance we’re getting 1# plates?!) i have the hardest time finding a good pace and holding it on the rower.

  3. Sean says:
    January 13, 2012 at 4:29 pm

    deadlift: 295#, 30# less than PR but my back felt tight this morning right when I woke up. I added weight too quickly, could have used more warmups. I really liked the advice of touch and go at the bottom of the rep and reset at the top. My form felt much tighter.

    wod: 15:05 95#. When form was good and I had a good pace, the weight felt fine. Second round was worst, I kept rushing it and dropping the bar. I should have decided at the start to split the 15 into 7 and 8 sets instead of trying to get to 10 and 5…which I mostly failed at. Good advice about lifting the bar to the over-head position from behind the neck; I wasted a lot of energy trying to reset my hands with the bar up.

  4. Jaime says:
    January 14, 2012 at 12:33 am

    deadlift: 85#
    wod: 14:56 front squat 35#

    LOVE THE NEW MUSIC!!!!!

  5. Brian says:
    January 14, 2012 at 1:10 am

    Deadlift: 295#
    WOD: 12:01 @75#

    This scaling felt perfect. Was able to go unbroken on two of the rounds. Other rounds were broken up with 10 and 5. Should have pushed through and not put the bar down on the fifth round to get under 12 minutes, but my heart felt like it was about to beat out of my chest.

  6. lynn says:
    January 14, 2012 at 1:41 am

    FIRST UNASSISTED KIPPING-PULLUP EVAR!!!!!!!

Comments are closed.