PERFORMANCE
Warm-Up.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Prone Walk-Outs x 5 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Burpee Broad Jumps x 3-5 reps
Then….
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
10 Bar Muscle-Ups (or 15 Strict Pull-Ups)
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
Just testing this web page using fire fox instead of chrome.
Double DB hang cleans???
I did single? 10/side.
Warm up done.
Did this piece solo with a 1:1 work rest ratio
Rows: 1:03-1:07
Hang cleans- :25-:30
Strict pull ups- :45-1:25
Thursday’s wod
A. 95, 105, 110, 115, 125, 130, 135, 140, 145, 145
B. 3:30, 3:36, 3:46 – 10:52 RX
TTB UB
GTOH – quick singles clean & jerk
Thursdays workout
C&J done up to 175. I was disappointed with that result, but I’ll keep after it.
3 rounds E5MOM
400m run
10 T2B
10 g2oh at 135
4:34, 5:10, 5:38
This was encouraging. The t2b were done UB, 7/3, 7/3 which is progress for me. The g2oh were mostly sets of 3. This was encouraging given my beat Grace time is well over 6 minutes.
10 min ab work and now it’s pool time!
Nice job man, keep at it.
Watch some of Dmitri Klokov clean and jerk videos, his form is perfect and it’ll help you out too.
Thanks man! I’ll check it out.
Slow and steady today
Alone in the house of pain
3 rounds
350m row
20 hang cleans (50, 10 L, 10 R)
10 bar muscle ups from 20” box
Hoping to get muscle ups before the open this year. We’ll see.
August 11 wod
E90s for 30 min
15 cal row – 59s / 56s / 1:00 / 1:02 / 1:08
5 BBJO – UB + 8 strict pull ups – 2/singles all rounds
20 WB shots – UB, UB, UB, 10/10, 13/7
5 BBJO – UB + 10 walking lunges-UB with 24kg & 16kg KB Farmer’s Carry
***rounds 1-4 took about 1 min per station except WBs took 40s. Round 5 was about 5-10s slower each station. This was a good good one…it kinda sneaks up on you in round 3 how tough this is to maintain
This one really sucked haha I worked hard to get a lot of rest and that didn’t work out great haha.
Nice job!
Nice work!