Thursday: Power Cleans and Supersized Rowing

Strength:

Power Cleans

5-3-1+
(75%,85%,95%)

WOD

3 Rounds

Each round you have 3 minutes to complete the Wallball and DB Power Cleans, all of your remaining time is used to row as many calories as possible before the time runs out.

  • 20 Wallball (M-20 W-14)
  • 10 DB Power Cleans (M-45 W-30)
  • Row for calories for the remainder of the time*
  • Rest one minute

*Back of the rower is to be set up on a 45# plate and the damper setting must be set anywhere from 6-10

**Add number of calories for all three rounds for your total score.**

33 thoughts on “Thursday: Power Cleans and Supersized Rowing

  1. pc: 95, 139, 161×3
    wod: 30+20+20=70 RX

  2. PC: 121, 138, 155 x 4
    WOD: 29, 27, 24= 80 rx

  3. pc: 57, 67, 84
    wod: 15+15+16 = 46 (20#db, 10#wb)

  4. PC: 72, 79, 89×6
    WOD: 45 (25# HPC, 10#WB)

  5. PC: 57, 62, 67 (still struggling w form, but 5# PR)
    WOD: 40 (15#PC, 6#WB)

  6. PC – 155, 175, 195 (3)

    WOD – 50, 46, 50 = 146 — Rowing only (damper 8, 45# plate)

  7. PC: 135(5), 157(5), 167(3), 177(2), 187(2), 197(1) PR (alllmost body weight!)
    WOD: 29, 11, 7 – 47Rx

    gassed myself on the first round with damper set at 8. turned it back down to 6 the next 2 rounds. kinda wondering what would have happened if I had it at 6 in the first round.

  8. 150, 170, 190 x 1
    84 rx

  9. PC: 89(5),104(3),110,115,120,125 (10# PR!!!)
    … but the wod was not so great …
    16, 15, 9 rx for a total of 40

  10. Shoulder press 117 x 5, 127 x 4, 139 x 3, 144 x 2
    Push press 139 x 3, 149 x 3, 161 x 3

    WOD= 112 45, 35, 32 RX with 50# DB

  11. PC: 57, 67, 72, 77 (1)

    WOD: 49, 36, 48 = 133 (8# WB, 20# DB, DUs instead of row)

  12. PC: 95×5, 115×3, 155×1
    WOD: 60 Cals (14# ball, 35# DB)

  13. PC: 111, 121, 138
    WOD: 56 rx

  14. PC: 77, 87, 97 (x3)
    WOD: 42 (12# wb, 30# db, damper 7)

  15. 201×3
    WOD: 107 Rx (41, 32, 34)

  16. First WOD after onramp.

    PC: 99

    WOD: 19+19+17=55 (14#ball, 25#db, damper 6)

  17. That was awful, thanks.

    185×2
    WOD: 86 – 33,26,27

    The last row nearly killed me. But we got to eat tasty yum-yums after, so all good!

  18. PC: 64, 74, 82
    WOD: 24,16,11 = 51 (10# WB, 20# DB)

  19. PC: 57, 67, 77 (x1)
    WOD: 20, 14, 14 = 48 (8#WB, 20#DB)

  20. PC: 95, 105, 115 (2)
    WOD: 26, 16, 13 (12# WB, 25#DB)

  21. Made this one up on Friday

    PC 123×5

    WOD 22, 17,13=52

  22. PC: 155 (5), 175 (3), 195 (2), 205 (1), 215 (1)
    WOD: 109 cal (25# plate thrusters for wallballs)

  23. Made this one up on Saturday with Lauren & Mick. Thank goodness I had them to suffer with me, especially since I’d done those lunges on Friday…!
    PC: 89, 94, 99 (need to get faster)
    WOD: 37 calories rx

    1. Glad we were all together for this one!

  24. PC: 79, 89, 99 (x2)
    WOD: 16, 11, 12 = 39 (8# WB, 25# DB, damper 7)

    1. Also got 71 DUs during warmup. PR!

  25. PC: 89, 99, 116# (2)
    WOD: 26, 21, 19 = 66 cal (14# WB, 30# DBPC, damper at 8)

    1. apparently an eight followed by a parenthesis generates a 8) …the above should read “damper at 8 )”

  26. Worked on correct form for power cleans
    WOD: 19, 20, 20 = 59 cal (10# WB, 20# DB)

  27. 201 (2), WOD: 45,33, 31 = 109rx

  28. PC: 67,89, 99
    WOD: 6+ 11+ 20 = 37 cal (12# WB, damper at 8, 30# DBPC, and rower on 45# plate)

    still really fatigued from my long run and Fridays work out…
    Struggled through this one on the first round with 14# WB, as evidence by my gaining of cal counts.

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