Monday Workout: PC 5RM and Retest WOD

Congratulations to all of the UVA Graduates!

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WOD

Level 1

A. In 10 Minutes, work up to a challenging hang power clean

Rest 5 Minutes

B. Then (starting at 15:00), Complete the following for time:

Run x 400m

5 Rounds of:

  • Ring Row x 5
  • Push-up x 10
  • Air Squat x 15

Run x 400m

Level 2

A. In 10 Minutes, work up to heavy 5 rep Power Clean (must be touch and go)

Rest 5 Minutes (break down bars and put stuff away)

B. Then (starting at 15:00), Complete the following for time:

Run x 800m

10 Rounds of:

  • Pull-up x 5
  • Push-up x 10
  • Air Squat x 15

Run x 800m

POST YOUR SCORES TO THE COMMENTS!

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ANNOUNCEMENTS/UPCOMING EVENTS

1. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
2. Check this out for more announcements and upcoming events!

11 thoughts on “Monday Workout: PC 5RM and Retest WOD

  1. 20:35
    800m runs, only 5 rounds. Thanks for running with me Taylor!! (Where are my 6amers???)

  2. PC: 110#
    WOD: 20:26

    5# heavier, 1:20 faster

  3. 105#
    19:38 scaled
    20# heavier and about 5 minutes faster!

  4. 105#
    20:10.

    20# heavier and 40 seconds faster

  5. 145#
    20:19

    5# heavier, 11 seconds slower (but I might have actually only done 9 rounds last time… I lost count, but this time I know I did all 10 🙂 )

  6. Didn’t do the Power Cleans

    WOD: 19:47, which is 1:37 better than 6 weeks ago!

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