Friday Workout: Power Clean & Skill WOD

There is a 10AM Free Class this Saturday! Oly Lifting at Noon!

Strength
Power Clean 3-3-3
Skill WOD
2 Minutes at Each Station….
L-Sit Hold (accumulated seconds)
Rest 2 Minutes
C2B Pullups w/ 20#/14# Med Ball Held Between Legs (that means your chest has to touch the bar for RX)
Rest 2 Minutes
Overhead Squats (133 / 89)
Rest 2 Minutes
Row (calories)

Count each rep/second/calorie and sum for your score.

25 thoughts on “Friday Workout: Power Clean & Skill WOD

  1. PC: 99#, 111#, 121#
    WOD: 143 (w/ lots of subs)

  2. PC: 155 x5

    No Skill WOD work today

  3. Power Clean: up to 133#
    WOD: ~60 sec L-sit, ~60 sec HS hold, 8 OHS (89#), 43 calories

  4. PC: 111#, 116#, 121# (PR)

    WOD–
    Total: 126
    Ring L-sit: 51 sec (cumulative, and towards the end definitely below parallel)
    subbed push-ups: 32
    OHS @89#: 10 (wrist pain — again. Booooo)
    row: 33 cal

  5. Ran continuously for 20 minutes on treadmill @ 6mph
    Rest 5 minutes

    PC: 65#, 85#, 100# (x2)

    WOD -Scaled kind of funky due to equipment limitations
    Tuck-ish hold on an L-sit bar thingy- 101 secs
    Knee push ups – 33
    OHS – Started at 55#, but switched to 45# after 6 reps – 18 total reps (followed by head bonk with the bar)
    Row – 30 Cal.

    1. Ahhh the all important head bonk – why don’t they teach this during on-ramp?

  6. pc: 89,99,111
    wod:~30 sec, 17c2b (no weight), 12 (89#), 37 cals= 96 maybe

  7. PC: 79,84,89,94(1, PR I think)

    WOD: 132

    48 sec L-sit
    17 c2b pull-ups (strict but no med ball)
    35 OHS @ 45# (wrists!!)
    32 cal on rower

  8. Gretchen Kittelberger November 19, 2010 — 7:23 pm

    Hang Power cleans: sets of 3 @ 133, then heavy singles up to 165#

    Wod: 156 counting all reps, 115 counting only unbroken reps (111# OHS, otherwise rx)

  9. 10 OH Squats (did them first), 54 lsits, 14 pullups, 45 calores = 123 (RX weights/movements)

  10. PC 155 x 3, 177 x 3, 185 x 1, 199 x 1, 209 miss
    WOD 32 sec., 11 PUs, 2 OHS, 52 Row = 97 Rx

  11. PC: 45, 57, 67
    WOD: 109 (ring leg raises, RRs, 25# OHS)

  12. PC: 72#x3
    WOD: 60 leg raises on the rings, 7 pull-ups (3-4 c2b), 34 OHS (45#), 29 calories = 130

  13. Power Clean 67-77-77
    WOD 34-30-20-37=121
    (Leg raises, RRs, 35#)

  14. no pc
    wod: 150 (L sit wasn’t parallel toward the end, pu were unweighted and not c2b, sub front squat for ohs @89#)

  15. PC: 67, 77, 82
    WOD: 37 + 33 + 21 + 35 = 126 (leg raises, ring rows, 35#)

  16. PC: 111, 116, 121 (fail 3rd rep)

    WOD: ?/?/8/42

  17. Oly lifting–
    3 pos power snatch: 77# (pulled some from the ground at 89# working on keeping shoulders back when I pull)

    worked up to heavy (3-rep) snatch balance: 111#

  18. team birthday wod with my boy landon:

    Part 1: each person drinks 1 old skunky budweiser
    Part 2: 100 squat clean thrusters @ 89# as a team. one person works, other person is in a handstand hold. 10 burpee penalty for dropping from handstand during a thruster.
    Part 3: Prowler push (89#) to back of parking lot and back 1x/person. person not pushing is in a forearms-down plank hold – 10 burpee penalty for falling from plank.

    just under 28 minutes with 30 burpees. my burpees were amazing. i may not have working hamstrings tomorrow. anyway, thanks for the birthday well wishes/torture!

    1. you carried us on those thrusters…I was being a pansy.

  19. Power Clean: 165, 177, 177 (2), 182 (1)

    1. Shoulder well enough yet to try a jerk at that last weight?

  20. Saturday WOD – Rhiannon – 157 (PR!)

    Oly Lifting:
    3 position power snatch – 47#
    Snatch balance 77# (got 89# up but couldn’t balance on the way down)

  21. Oly Lifting:
    3 position power snatch – 99#
    Snatch balance 77#
    Then sent to Sots press, need to work of squat position with weights.

  22. PC: worked up to 121#

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