PERFORMANCE
Warm-Up.
Perform the following with a weight plate…
Two sets of:
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10
Plate “Fast Feet” Drill x 15
Followed by…
Two sets of:
Barbell Front Squat x 5 @ 32X1
Broad Jump x 5 (take a moment between repetitions to ensure maximal effort on each)
Then…
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat
Begin set one at 60% and build to a heavy.
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30″/24″ – jump up, step down)
A. 95, 115, 125, 135, 140, 145, 150, 155, 160 (no FS because it was an extra lift & 5# PR for PC)
B. 8 + 10 RX
PC UB
Pull ups mostly singles
This was definitely my jamb.
Long weekend of travel. Body wasn’t ready for the needed mobility.
A. 95lbs for all sets
B. 145lbs and 24” box
6 rounds
Was off for 4 months for personal reasons and then a surgery. Did the fitness track for a couple weeks to ease into it. First week back on the barbell in forever. Worked up to 235 on pwr clean plus f. Squat was only able to get 6+3 in the wod. Strict pull ups went to singles real fast.
Welcome back!
A. Complex up to 205.
B. Rx: 6+7
C. Travis’s core workout 7
Nice work Mike!
A. 135,155,185,205,215,225,225,225
B. 6+12 Rx
Metcon RX 8 rds+7
3 of my favorite movements
Two out three for me. Need to work on my strict pull ups for proficiency. I love me some
Box jumps. 😊
A. up to 190# on 195 back twinged. Stopped for the day and did some low back work.
A. 100#/110/120/130/140/150/160/165
B. 7+7
Emom 1:30 power clean + front squat
165 185 195 205 215 225 235 245
12 min amrap
3 power clean 175
6 strict pull-ups
9 box jump step downs 24”
8+2
Got a virus last week and only got two days in. Felt good to get back in today!
Same here – first day back last week then got sick. Nice work!
I hate getting sick! Get better soon!
A: 155,175,185,195,205,215,225,230
B: no 30″ box, so 24″. 7+3
I did RX 112 Reps
But, i did Box jump over (I thought it was)
A. Power Clean + Front Squat 65#, 75, 85, 95, 105, 115, 120, 115 ***Felt pretty good about this since 120 has been my PC PR for over a year now. B. AMRAP 12 min – 6 rounds + 12 reps 3 Power Cleans @ 105# – singles 6 Strict Pull Ups – 3/2/1 all round except the last 2 were singles 9 Box Jumps @ 24″ – slow and steady 24″ is high when your 4’11” C. Assorted Ab and Oblique work – 100 Reps abs / 100 reps obliques per side In sets of 20 alternating with sets… Read more »
A: Up to 190, failed PC 200 & 195
B: 3 PC 175#
6 PU w/ purple band
9 box jump 30″
6rds + 3PC
Part A 135-205
Part B 2/3 Murph
A. PC + FS
145, 160, 175, 190, 205, 215, 225, 235
(Went for 245 PR. Missed PC- hit the HC✅)
B. Metcon:
3x PC @ 175, 6 strict PU, 9 box jumps @ 24″
12 min AMRAP
7 rounds + 3
Cleans are slowly getting better but form still need work. Still don’t think I’m getting full (any) hip extension, and I lose all speed off the floor. Struggling to transition from the shin thru the pull/ext 🤔
M55
Worked up to 170lb
WOD
Did at 155ln
6 rounds plus 2 pull-ups.
A- 90 kg last 2
B – 5 + 6
On my first day ever starting this program
Welcome!
6 rds 3 reps (higher box was killer)
Warmup done ✅
A. PC + FS
Worked up to 75kg. Long way short of anything decent but overdid it last week with kipping and my weaker side is still paying for it now!
B. AMRAP 12 mins
3 PC @70kg
6 strict pull-ups
9 box jumps @24”
7+3
Strict pull ups were a lot kinder movement for me as still recovering.
Scaled to 155, 6×6