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WORKOUT OF THE DAY

110509 King Kong 2.0

By jerry19 comments
“King Kong ain’t got nothing on me!”

King Kong 2.0

5rds-

1-DL (HTFU-355m,215w Rx-315m, 205w, INF- 275m, 185w, BD-225, 155w)

2-Squat Cleans (HTFU-205m, 135w, Rx-185m, 125w, INF-135m, 95w, BD-115m, 75w)

3-MU (6 dip, 6 pull up)

4-HSPU (8 Dive bomber Push ups)

After Party- Weighted Pull up x1

Comments

comments

19 Comments to "110509 King Kong 2.0"

  • Sean Connelly says:

    May 9, 2011 at 6:23 am - Reply

    18:04 – 355 DL; 155 SqCl
    1 Loop with Gentry

  • Kevin Hare says:

    May 9, 2011 at 6:55 am - Reply

    17:57 HTFU (355 DL, 205 SqCl)

    HSPUs took 99% of the time; 250# SqCl in warm-ups (PR)

    Loop

  • Gar Whaley says:

    May 9, 2011 at 6:58 am - Reply

    35:39 (355 DL, 205 SqCl)
    HSPU w/ 1 abmat; Sq Cl – were power clean then squat

  • Jeremy Moss says:

    May 9, 2011 at 8:41 am - Reply

    17:29 rx

    (315, 185, 1abmat round one – no abmat rounds 2-5).

  • Stuart says:

    May 9, 2011 at 8:49 am - Reply

    17:42
    315 lbs Deadlifts, 155 lbs squat cleans
    Next time I’ll go 355 deads. Heavy squat cleans still need work.
    HSPU all unbroken
    MU surprisingly are what slowed me down big time

  • Fred says:

    May 9, 2011 at 9:16 am - Reply

    17:21-

    275 DL
    160 SC’s that occasionally looked suspiciously like power cleans
    PU/Dips (thinnest band)
    Push ups

    AP:
    50 ghd’s

  • Laura Rodman Novotny says:

    May 9, 2011 at 9:25 am - Reply

    24:01

    Rx’d weight BUT…squat cleans were not happening. Power cleans + front squat and even that was hard.
    Pullups and Dips (no band)

    HSPU — with various modifications: 10lb plate + abmat, 15lb plate + abmat, 2 abmats…last two rounds were pretty pathetic. Final HSPU was down and then collapse due to muscle failure.

    Weighted strict pull-up: 1x50lb
    Chin touched bar but it was a struggle.

  • Michael Sanders says:

    May 9, 2011 at 10:10 am - Reply

    16:52
    365 DL
    205 Squat Clean
    Pull Ups/ Ring Dips (orange band)
    hspu (varying range of motion)

    My throat is sore from stopping my squat cleans with my neck…are you not supposed to do that? Wrist mobility needs some work.

  • elise kessler says:

    May 9, 2011 at 10:24 am - Reply

    16:55

    215 deads, 115 squat cleans, pullups/dips and DBPUs to save my wrist (which hurts a lot right now anyway… rats)

  • JoEllen Windsor says:

    May 9, 2011 at 10:39 am - Reply

    15:15
    135 # DL, 75# squat clean, PU/Ring Dips no bands, tried HSPU could only do negatives first round so switched to dive bombers

  • Grace Chung says:

    May 9, 2011 at 12:08 pm - Reply

    19:34 Rx

  • Grace Chung says:

    May 9, 2011 at 1:32 pm - Reply

    Oops I meant HTFU not Rx. For some reason I kinda thought they were the same thing?…

  • Dayna Lewnes Blumel says:

    May 9, 2011 at 1:41 pm - Reply

    18:11 – 175lb deadlifts & 95lb “squat” cleans
    Think I warmed up too much…squat cleans were possible in warmup and then had to clean and squat during the WOD. Not sure I have cleaned 95lbs very often!

  • Tom Arsenault says:

    May 9, 2011 at 2:33 pm - Reply

    19:07
    DL: 315
    SC: 130 (upper body still not even with lower body in strength comparison)
    Dips: Orange band

    Deadlifts felt good, and did squat cleans without too many issues. Form still needs to be refined on squat cleans.

  • Melissa Lopes says:

    May 9, 2011 at 3:23 pm - Reply

    26:33 HTFU. Kipping HSPU’s to an abmat and even those were tough!

  • Mike Hart says:

    May 9, 2011 at 4:47 pm - Reply

    DNF

    -lower back said “Oh no you don’t”. Don’t remember last time I DNF’d. Humbled.

  • Jerry Hill says:

    May 9, 2011 at 6:47 pm - Reply

    7:31
    Walked through to save strength for sq cleans, would be interested in retesting in a few months.
    After party hit a perfectly strict 115lb chinup and a barely there 120lber.

  • Mike O'Connor says:

    May 9, 2011 at 10:43 pm - Reply

    315 DL / 155 SQ CL. Sub for SPU and MUs. – Next time add 15#
    18:40

  • Vinnie Freda says:

    May 12, 2011 at 7:20 am - Reply

    10:06 HTFU

Comments

Comments

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