Strength
Power Clean + Front Squat + Clean; EMOTM x 5
Back Squat @ 21X1; 5-3-2-5-3-2; rest 2 min btwn sets
WOD
AMRAP in 5 min:
- HS Push-up x 5
- Windshield Wiper x 5
Notes
- Receive the bar in a front squat for the (full) clean.
- HS Push-ups are to be done with parallettes or plates for full range of motion.
- The windshield wipers should be done on the bar and can be scaled to the ground.
Mega-chin
squeeze those lats! š
Clean Complex: 65,70,70,70,75
Back Squats: 85,90,95,90,95,105
WOD: 6rds + PU (PU from 24″ box, WW with 15# bar)
Clean complex: 80 kg x 2, 83 kg x 2, 85 kg
Cleans: 155#
BS: 155/177/187/177/197/207
WOD: 7 rnds + 8 (knees on 30″ box w/ paralettes, WWs on ground straight legs)
Cleans: 65, 75, 85, 85, 85
Back Squats: 95, 115, 135, 115, 135, 155
WOD: 8 rds (hspu 24″ box, WW on the floor)
Cleans: 139, 149×2, 154, 159
BS: 139, 161, 183, 161, 183, 205
WOD: 3 rds + 2hspu (parallets w/ 1 ab mat + 95# on WW)
cleans 155
bs: 177, 187, 197, 177, 207, 217
wod: 6+2, on the bar with bent legs
Cleans 65#
Squats 85,90,95,90,95,100
WOD- 6rds hspus w/ 24″ box and paralettes WW on floor
185
185, 205, 225, 205, 225, 245
3 rounds (in 5:10) hspu on parallets
Cleans: 79, 89, 89, 101, 101 (got an extra minute break btw rds 3 & 4 while I switched out my 10K plates for 15K)
Squats: 111, 121, 133, 121, 133, 143
WOD: 6 rds + 4 HSPU (2 abmats, WW on floor)
cleans: 95#
BS: 95, 105, 115, 105, 115, 125
WOD: 6 + 1 WW (2 abmat, WW on floor)
Cleans: 109
BS: xxxxxxx
Wod: 6 rounds
Cleans: 89, 99, 99, 109, 109
BS: 121, 143, 155, 143, 155, 165 (pretty close to max effort)
WOD: 4 rds + 3 HSPU (scaled to 3 as close as possible to FROM HSPU per round, windshield wipers slow and control on floor) finished up 5th round after buzzer
Cleans: 89
Back Squats: 89 -119
WOD: 6 rds plus 5 HSPU. First five rds of HSPU Rx, last two rds HSPU were with one abmat.
Cleans: 89(2), 99(3)
Back Squats: 105-145
WOD: 5 rds + 3 HSPU (2 10#plates, wipers on floor)
Clean Complex: 89
BS: 89
WOD: 4rds (ab mat, WW with 45#)
Clean Complex: 105#
BS: 155-165-177-165-177(fail on 3)-177
Cleans – 200#
Back Squat – 200, 210, 220 / 210, 220, 230
WOD – 4 rds (parallette HSPU, 133# wipers)
cleans: 99,99,104,111,116
back squat: 133,155,165,155,165,170
wod: 4 rounds + hspus (1 abmat kipping, wipers on the bar – should have done them on the ground – they were uglyyy)
Clean Complex: 155#
Back Squat: light form work at 135# (trying not to put too much weight directly on my back)
WOD: 5rds (2 abmats)
Back squats: 90 kg –> 100 kg
Thursday Lifting Class
BS: 101, 123, 133; 123, 133, 145
Cleans: 57#
BS: 77, 82, 87, 72, 77, 82 (bad form, so I dropped the weight in the second wave)
WOD: 6 rds (box hspus and ww on the floor)