A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)
A. Pc (2) 185#, 195#, 205#, 215
PULL UPS 3 reps @ 35# kb
B. Rx 5:53.
A. PC 105/115/125/130/135
weighted pull-ups 3/15#, 3/20#, 3/25#. 3/25#. 3 (2/1)/30#
B. 4:58 Rx
A: PC 150#/155/160/165/170-1 rep
PU 3 x 35#/45/ 2 x 55/60/60
B: 7:55 @ 105#
A) Power cleans 195/205/215/220/225, weighted pull-ups 5×3 @ 53/58/63/70/75
B) 3 RFT: 10 power cleans 155/10 burpee box jumps 24″
6:45
A1.
175/175/185/195/200 — this was way better in total volume than last time; I changed my starting position on the clean because I realized my hips were way too high
A2.
3x: 35/35/45/45/45
B.
7:13 Rx … was so winded afterwards my teeth hurt
A. 155-185-195-195-175. Form was bad. Thanks for the help Christy!
B. 5:15
A1) 225-235-245-255-265#
A2) 44×3-53×3-58×3-63×3-68×3 (supine)
B) 4:16rx
So fast Ryan!!!
A. PC 205-210-215(3)-205-205
WPU all at 3 x 50
(In the spirit of) B. 4:50 with mods.
3RFT
10 x HPC (135)
10 x Bar facing burpees
A: worked up to a set at 135. This is the first time I got 135 from the floor and not the hang. 20# x3 reps each set with pullups.
B: rx’d 12:08..
And I was beating myself up wondering why my time was soooooo much slower than everyone elses. Yeah, I did 5 rounds…
Oops!! 🙂 That would definitely make a bit of a difference 😉 That’s a great time for 5 rounds! Great work Amber
A.
135 165 185 185 185
3 reps w #22lb kb @21×0
6:22 as RX’d
This one was a tough one but fun as always! Great start to the week!
Glad you liked it!! 🙂
A. Worked up to 185 on PC. Did one minute of strict pull-ups because I’ve lost so much strength on them. 10-10-8-7-7.
B. 7:31. Misread and did burpee box jump overs.
A. Power Cleans: 140×4/ 160×4/ 170×4/ 180×4/ 200×4
Weighted Pullups: 70×3/ 70×3/ 70×3/ 70×3/ 70×2 (no tempo)
B. 5:54 Rx
Why no tempo Josh?
Great work today!
It just slipped my mind that i was to do them with a tempo.
And thank you.
Gotcha! 🙂
A. 155 first 2 sets 175 last 3
Pull-ups 30×3
B. 7:52 Rx
Great work Justin!
A. Power Cleans 185×4, 185×4, 195×4, 195×4, 205×4
Weighted Pullups: 70×3, 75×3, 80×3, 90×3
B. 7:00, Did Burpee Box Jump overs (read it wrong)
Ah no worries Chad. Still a great workout! Strong work on those pull ups today!
A1) power cleans as RX
225×4/235×4/245×4/250×4/255×4
Probably a PR, didn’t have one recorded
A2) pull ups (supine) as RX
60×3/65×3/65×3/70×3/70×3
B) did a synchro partner wod w/ Ian to practice for a comp we’re in this weekend.
3 rounds for time:
Synchronized
10 power cleans (135#)
10 bar facing burped
5:03
C) 3 rope climbs to 15 ft
Nice work Carter! Fun twist to the workout 🙂 Good luck with your upcoming competition!
A. 110
3x20lbs
B. 8::15 @ 95lbs
A1. 4x80kg 4×82.5 4×85 4×87.5 4×90
A2. 5Sets of 3x24kg
B. As Rx – 7.19
Solid work today Steven!
A1. Power Clean as Rx – 1.1.1.1 x 185/195/205/215/225
A2. Weighted Pull-ups – 3 x 60# (across – supinated grip)
B. As Rx – 5:02
Great work Chris!
A:
135,155,175,195,205
35,45,55,65,70 all 3s
B: 6:52
Great work today Justin! Next time try to start your pull ups at a bit heavier weight. Looks like the first few sets might have been a bit light for you 🙂
A.
135×4, 155×4, 165×4, 175×4, 185×4
B.
135lbs
7:48
Great work today Steve!