Warm-Up.

Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side

Followed by…

Clean & Jerk Barbell Complex

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.

22
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Andrés AriasWavyDaveMohamed MounirLuke TiptonJanelle Winston Recent comment authors
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Andrexuco
Member
Andrexuco

Warm-up
A) Hang cleans
Doubles with 86kg
Singles with 107kg

B) Metcon
30-32-33 WBS

Mohamed Mounir
Member
Mohamed Mounir

Hang clean 65-70% 110-135-155-175
Hang clean 75-85% 170-180-190-190-180-180
Average 500 1:50 and 12-16 wall balls decreased the rest time to 1:30 as the gym was approaching to close 😁

Mohamed Mounir
Member
Mohamed Mounir

Hang clean how to be faster in hand rotation and to go under the bar faster any specific drills

Luke Tipton
Member
Luke Tipton

A.
every 90”
4×2 @ 170
Then…
6×1 @ 210

B. 32,30,30
Posterior chain is wrecked

Janelle Winston
Member
Janelle Winston

Mixed Today’s A with Wed B as I am at home without a wall ball option. It’s -38 deg F today. No going out without good reason.

A. Hang Cleans. 65- 70%
105, 105, 110, 110
HC 75 – 85%
120, 125, 125, 130, 135, 135.

B. 10 min AMRAP
10 box jumps
10 TTB
10 rev lunges

6 + 25

Thought the TTB were going to be a bigger problem, but broke once every round and managed to hold on.

Mike Slagle
Member
Mike Slagle

Yesterday’s workout:
Zpress: 95×5, 95×5, 105×5, 105×5, 115×5, 115×3

Weighted Pull-ups: 35×5 all sets

Metcon: 17:46
Those pushups were killer coming off of the push presses!
This was a good WOD to jump back in after a week of traveling.

WavyDave
Member
WavyDave

Haha I had the same experience with the PUs!

Giancarlo Joseph
Member
Giancarlo Joseph

115/145

20/25/28
500 meter 1:46

JSP
Guest
JSP

Hey guys, been reading here for quite a while but it’s now time to actually keep track of the workouts.

A: 56/68

B: 25/20/22

Luke Tipton
Member
Luke Tipton

Congrats on deciding to post. Made the same decision about 2 years ago and I couldn’t be happier about it.

JSP
Guest
JSP

Cheers, mate. Let’s see where this is taking me

JSP
Guest
JSP

Hey guys, been reading here for quite a while but it’s now time to keep track of the workouts.

A: 56 kg/68kg

B:25/20/22

Candy Olkey
Member
Candy Olkey

Wednesdays WOD (few days behind as usual) 10 min WU on the AB with nasal breathing – first 5 min sucked, then it didn’t seem quite so bad and I was actually able to pick up the pace a bit A. Deadlift x 1 @ 195, 205, 210, 215, 220 (220 was pushing it a bit for perfect form since I haven’t really done DL’s much the last couple months) B. AMRAP in 10 min – 6 rounds + 20 reps (all UB) 10 Box jumps @ 20″ 10 T2B (2 rounds kipping the remaining rounds done strict) 10 Alt… Read more »

Anika Tipton
Member
Anika Tipton

Glad to help push you Candy 😃 You killed it! That one was a good workout!

Janelle Winston
Member
Janelle Winston

Great job Candy! That B was challenging! I skipped the DL because I don’t like doing super heavy DL at home without all the better equip at the gym. Plus I still feel like I am Not quite doing it right. 🤷🏼‍♀️

Anika Tipton
Member
Anika Tipton

A. 105#x2/110×2/115×2/115×2
120×1/125×1/130×1/135×1/140×1/140×1
B. 28/27/26

Candy Olkey
Member
Candy Olkey

PHEW…holy Wall Balls batman!
I mentioned you in my post today…thank you for always giving me a little extra push!

Joseph Butler
Member
Joseph Butler

Yeah.. crushed the wall balls! Nice work

Anika Tipton
Member
Anika Tipton

Hey, thx!

Mike Slagle
Member
Mike Slagle

You crushed this one! Great work!

Al F
Guest
Al F

A. 70kg x 2 reps
80kg x 2 reps
Stuck with 2 reps as really wanted to try and work on my technique a bit more.

B. 35,35,36 WB shots with 12kg as don’t have anything else in my garage gym.

Jonathan Cardella
Member
Jonathan Cardella

59 wall balls