STRENGTH/SKILL
Power Clean – build to a heavy double (does not have to be “touch and go”) in a few sets. Then, drop the weight back for the workout.
WOD
Level 1
AMRAP in 6 Minutes of:
- Power Clean (75/45) x 10
- Box Push-up x 10
- Air Squat x 15
Rest 5 Minutes
Then, 3 Rounds for Time of:
- Dumbbell Hang Power Clean (30/20) x 5
- Weighted Lunge (30/20) x 10 (5/leg)
- Abmat Sit-up x 10
Level 2
AMRAP in 6 Minutes of:
- Power Clean (135/95) x 10
- Push-up x 15
- Air Squat x 20
Rest 5 Minutes
Then, 5 Rounds for Time of:
- Hang Power Clean (95/65) x 5
- Front Rack Lunge (95/65) x 10 (5/leg)
- Abmat Sit-up x 10
Notes: Drop the weight on barbell from first AMRAP to second piece. On AMRAP, try to operate at a consistent pace, and then go for it on the 5 Rounds for Time (3 Rounds for L1).
COOL DOWN (on your own)
Couch Stretch x 1-2 Minutes per Side
ANNOUNCEMENTS
strength: 105#
WOD part 1: 3+4 with 85#
part 2: 7:10 Rx (we did 15 situps)
Strength: 175#
WOD
Part 1: 4 rds rx
Part 2: 5:06 rx
nice!
PC: Up to 255#
WOD:
Part 1: 4+8 rx
Part 2: 4:23 rx
Boss Hog! Nice power clean!
PC up to 127#
WOD
Part 1: 4+15 @85# and level 1 rep scheme and mostly knee pushups
Part 2: 4:10 @55#
Power clean up to 205×2
WOD: 2+35, 6:16, Rx weights for both
PC: 215
4+7, 3:48 rx
3+8, 5:15
pc: 125
wod: 3+26 rx, 3:59 rx
PC: 115
WOD: 3 rx, 4:46 rx
Worked up to 145# for the double, not feeling super fast today.
AMRAP: 3+1 @115#
For Time: 6:27 2 rounds at 95# for 8 reps of lunges, then 3 rounds of 85# for the full 10 reps of lunges. Thanks to Joyce for the speedy plate change! Legs were definitely more wrecked than I thought, haha
PC: 109#
AMRAP: 2+15 Rx
For Time 4:28 Rx
205
2+8
6:28
sub snatches for cleans, with Chris-who-always-does-his-own-shit
AMRAP- 3 + 30 @ 77#
Time- 5:10 rx (next time i’m wearing knee pads)
Stayed at 215 x2
4+28
3:55
PC: 95#
AMRAP: 3+6 (75#)
Time: 5:13 (55#)
PC: 90 KG
AMRAP: 3+26
WOD: 4:36