Wednesday Workout: Squat Cleans, Jump Rope and Rowing

[youtube=http://www.youtube.com/watch?v=VzDdktDWExQ&rel=0]

SKILL

Squat Clean Technique

*Start with empty barbell and add weight to work up to the WOD

WOD

Level 1

3 Sets For Total Working Time:

  • Jump Rope Single Under x 100
  • Dumbbell Squat Clean (35/20) x 5
  • Ring Row x 10
  • Row x 400m
  • Rest 3 Minutes

Level 2

3 Sets For Total Working Time:

  • Double Under x 50
  • Squat Clean (165/105) x 5
  • Chest to Bar Pull-up x 10
  • Row x 500m
  • Rest 3 Minutes

Announcements

  • Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event)

20 thoughts on “Wednesday Workout: Squat Cleans, Jump Rope and Rowing

  1. Squat Clean: 155
    WOD: only managed 2 rds, strained a calf on du’s – 11:23 – 2rds, 135# Squat Clean

    1. work time was 8:23
      best form i’ve had on cleans, thanks alex for the help

      1. Keep up the hard work, you have been crushing it lately! Keep practicing those pulls on your cleans, huge improvement, great job!

  2. SC: 155
    WOD: 14:20, Su-Su-Du, 135#

  3. WOD RX’d

    13:47 work
    Splits: 4:10 4:20 4:17

  4. 16:22 (95#, 5 C2B the 1st rd, then reg PUs)

    (Round times were 5:03, 5:50, 5:29. Failed like 4 times on the cleans the 2nd rd, so I made sure to be patient and take an extra second to set up for each rep on the final rd.)

  5. 3:48, 4:38, 5:18

  6. 13:54 rx (4:14, 4:34, 5:06)

  7. 10:17 rx (3:30, 3:20, 3:27)

  8. 16:22 w 115# squat cleans

  9. 15:30 – subbed 185# power cleans, everything else Rx

  10. 3:24, 3:54, 4:00

  11. 14:44 @ 155# SC. 4:27, 4:57, 5:20

  12. 14:47 i think. @55lbs squat clean. level 1

  13. 14:59 @135#, chin-over-bar pull ups

  14. 14:15 @ 85# and regular pull-ups. (Should have gone heavier)

  15. 16:47 (4:39, 5:16, 6:52) – 85# sq, banded reg pull-ups. DUs were killing me

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