I’m Sure You Can DUNK By Now

  • September 11, 2013
  • By :
Timmy B
Timmy B

Warm Up
Run 200m with your workout Rx DB. 100m forwards, 100m backwards.
15 jumping squats with the DB.

Strength
Speed Strength
1. Box Squat Dynamic with chains 8×2 with 60% of your 1rm loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.

2. Snatch Pulls 10 x2 at 90-105% of your 1rm Snatch – no band tension. Complete with a partner on the minute or faster.

WOD – 10 minute cap
22-16-10
Front Squats
DB Snatch

Games (185/125)(80/65)
Regional (165/115)(70/55)
Open (135/95)(60/45)

Ca$H Out
3×10 weighted GHD Sit Ups. Use plates to add more weight once you exceed the 30lb medball.

24 Comments

  • Daniel R. Moreno

    09/12/2013 @ 1:04 am

    Great workout today!

    HBBS: #245 + 2 chains
    Pulls: #205
    WOD: 9:44 Regionals

  • Daniel R. Moreno

    09/12/2013 @ 1:04 am

    Great workout today!

    HBBS: #245 + 2 chains
    Pulls: #205
    WOD: 9:44 Regionals

  • KA

    09/12/2013 @ 12:20 am

    HBBS: 115# + chains
    Snatch pull: 115#

    Wod: 9:01 @ open.
    Cash out: done

  • KA

    09/12/2013 @ 12:20 am

    HBBS: 115# + chains
    Snatch pull: 115#

    Wod: 9:01 @ open.
    Cash out: done

  • Erica

    09/12/2013 @ 12:19 am

    Back Squats: 160# plus chains
    Snatch pulls: 145#
    WOD: DNF @ regionals
    Happy about the rest day tomorrow!

  • Erica

    09/12/2013 @ 12:19 am

    Back Squats: 160# plus chains
    Snatch pulls: 145#
    WOD: DNF @ regionals
    Happy about the rest day tomorrow!

  • Matt

    09/12/2013 @ 12:00 am

    HBBS: #225+2 chainz
    Pulls: #195
    WOD
    5:07 regionals…
    Subbed snatches for burpees. Both my shoulders and snatch have been bothering me:)

  • Matt

    09/12/2013 @ 12:00 am

    HBBS: #225+2 chainz
    Pulls: #195
    WOD
    5:07 regionals…
    Subbed snatches for burpees. Both my shoulders and snatch have been bothering me:)

  • Biscoe

    09/11/2013 @ 8:58 pm

    hbbs: 245# w/ 2 chainz
    snatch pulls: 185#
    wod: 9:14 @ 135# & 65#

    bruised my sternum w/ all these heavy loads we’ve been lifting so couldn’t do GHDs this morning and tryin to take it easy w/ weights in the front rack position

  • Biscoe

    09/11/2013 @ 8:58 pm

    hbbs: 245# w/ 2 chainz
    snatch pulls: 185#
    wod: 9:14 @ 135# & 65#

    bruised my sternum w/ all these heavy loads we’ve been lifting so couldn’t do GHDs this morning and tryin to take it easy w/ weights in the front rack position

  • Crowley

    09/11/2013 @ 6:30 pm

    back squat: 195+chains
    snatch pulls: 185 – felt incredibly heavy this morning
    WOD: DNF @regional – lost the bar on the 22nd front squat and kind of checked out mentally at that point, tried to slog through the snatches but it wasn’t happening
    cash-out: done w/ 30# medball

    Definitely looking forward to the rest day tomorrow and coming back recharged and refreshed on Friday

  • Crowley

    09/11/2013 @ 6:30 pm

    back squat: 195+chains
    snatch pulls: 185 – felt incredibly heavy this morning
    WOD: DNF @regional – lost the bar on the 22nd front squat and kind of checked out mentally at that point, tried to slog through the snatches but it wasn’t happening
    cash-out: done w/ 30# medball

    Definitely looking forward to the rest day tomorrow and coming back recharged and refreshed on Friday

  • Petra

    09/11/2013 @ 5:42 pm

    Back Squats: 105# plus chains
    Snatch pulls: 95#
    WOD: 8:01 with 95# and 35# DB
    Cash-out: 30# ball

  • Petra

    09/11/2013 @ 5:42 pm

    Back Squats: 105# plus chains
    Snatch pulls: 95#
    WOD: 8:01 with 95# and 35# DB
    Cash-out: 30# ball

  • Wheeler

    09/11/2013 @ 4:33 pm

    Back Squats: 135 plus chains
    Snatch Pulls: 115
    WOD: 8:3? with 95 backsquats and 40 DB – body wanted nothing to do with front squats this morning

  • Wheeler

    09/11/2013 @ 4:33 pm

    Back Squats: 135 plus chains
    Snatch Pulls: 115
    WOD: 8:3? with 95 backsquats and 40 DB – body wanted nothing to do with front squats this morning

  • Joey

    09/11/2013 @ 1:23 pm

    Is the db snatch an alternating or simultaneous (using two dumbbells)? Thanks!!

    • Crowley

      09/11/2013 @ 6:22 pm

      alternating

      • Joey

        09/12/2013 @ 3:16 pm

        Thanks much!!

  • Joey

    09/11/2013 @ 1:23 pm

    Is the db snatch an alternating or simultaneous (using two dumbbells)? Thanks!!

    • Crowley

      09/11/2013 @ 6:22 pm

      alternating

      • Joey

        09/12/2013 @ 3:16 pm

        Thanks much!!

  • kara

    09/11/2013 @ 12:33 pm

    Back Squats: 125# plus chains
    squat pulls: 95#
    WOD: 9:57 with 95# and 40# DB
    cash out: done, still seeing stars around my head.
    steamy morning!

  • kara

    09/11/2013 @ 12:33 pm

    Back Squats: 125# plus chains
    squat pulls: 95#
    WOD: 9:57 with 95# and 40# DB
    cash out: done, still seeing stars around my head.
    steamy morning!

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