Strength
Power Cleans
3-3-3+
(70%,80%,90%)
WOD
AMRAP in 12 min of:
10 Hang Power Cleans (M-135 W-95)
10 Hand-Release Push-ups
10 Box Jumps (M-24 W-20)
Modified Version: Cut the reps of the Power Cleans to 5 instead of 10.
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PC: 61, 71, 81 x 5
WOD: 6 rounds+ 10 HPC + 6 PUs (57# HPC, PUs: 5 regular & 5 HOG each round)
7 rnds + 3 HPC; 95# HPC
133, 155, 177 x2
5 rounds + 6 hpc rx
PC: 87, 94, 104 (3)
6 rnds + 10 HPC @ 72
145,165,185
7 rds w/ full power cleans
99,104,109
6 rds @ 89# , maybe shouldda rx’d it
PC – 155, 170, 185
WOD – 7 rds @ 111
PC: 57,67,72
WOD: 5 box jumps short of 6 rds (57#)
PC 89,101, 123×4
WOD 7 rds (89#, 10 in. box)
PC: 111,121,133(4)
WOD: 5 rounds and cleans rx
yeahhhh look at those cleans!!!!
PC: 179, 179, 199
WOD: 8 Rds plus 4 hpc, subbed 25 double unders for box jumps, all else Rx
PC: 133, 155,177
WOD: 7 rds + 3PU’s @ 111
PC: 135, 157
WOD: 5rds + HPC’s (117#)
PC: 67, 77, 89 (3)
WOD: 6 rounds + 10 HPCs + 10 PUs + 3 box jumps (#57)
PC: 95, 105, 120(5)
WOD: 7 rds + 5 PC
Rx
PC: 89, 99, 104
WOD: 7rds + 5 PC + 6 pu’s (5 PC @ 95#)
PC: 90, 110, 140 (4)
WOD: 6 rounds on the dot (110# 1 rnd, 90# 5 rnd)
155,177,199×5, then got 221 for a PR
8rnds 3 hpc RX
Nice job on the PR!
wooo 100kg!!!
PC:127, 143, 161 x4
Wod: 8 rnds + 5 HPC (sub 25 du’s for box jumps, otherwise RX)
PC: 67, 89, 111×8
WOD: 5 rnds + 10 HPCs + 5PU. Scaled the HPCs to 67lb, and halfway thru scaled to 5 pushups.
74, 91 x 14(whoops), 111. WOD RX(5 pc per round) 7 rds + 7 PU
135, 165, 175×7
7 rds. + 1 HPC Rx’d
Just realized this was 3-3-3+. I did 5-5-5+.
PC: 89, 110, 120 x 6
WOD: 5 full rounds, 89# and 24″ box.
WAS going to be an active recovery rest day, but then I saw the WOD…
“Christine”
3 rounds 500m row, 12 BW DLs, 21 BJs (30″/24″)
12:30 rx @65kg (rows got slow towards the end, but I’m still pretty pleased. First DL wod in a loooooong time and it felt SO good!)
177, 177, 199×3
WOD: 7 reps short of 8 rounds RX
165,190,210 (3)
7Rds
5 rnds + 10hpc+10pu (knees, 12″, 50#)
PC: 72, 83, 93 (x6)
WOD: 6 rds + 4 HPC (18″, 67# rd 1, 57# rds 2-6)
Pulled my calf like an idiot immediately before the WOD started, so 67# ended up hurting too much.
PC: 45, 57, 67 x 3
WOD: 7 rds (18″, 57#)
5pc on the first rd, 10pc for the rest.