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.

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Andrés Arias
Andrés Arias
January 18, 2020 12:18 pm

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

B) Metcon
30-32-33 WBS

Mohamed Mounir
Mohamed Mounir
January 11, 2020 1:03 am

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
Mohamed Mounir
January 11, 2020 12:59 am

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

Luke Tipton
Luke Tipton
January 10, 2020 6:09 pm

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

B. 32,30,30
Posterior chain is wrecked

Janelle Winston
Janelle Winston
January 10, 2020 5:42 pm

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
Mike Slagle
January 10, 2020 4:46 pm

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
WavyDave
January 11, 2020 5:42 am
Reply to  Mike Slagle

Haha I had the same experience with the PUs!

Giancarlo Joseph
Giancarlo Joseph
January 10, 2020 2:11 pm

115/145

20/25/28
500 meter 1:46

JSP
JSP
January 10, 2020 12:45 pm

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
Luke Tipton
January 10, 2020 6:10 pm
Reply to  JSP

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

JSP
JSP
January 13, 2020 1:51 pm
Reply to  Luke Tipton

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

JSP
JSP
January 10, 2020 12:44 pm

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
Candy Olkey
January 10, 2020 11:28 am

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
Anika Tipton
January 10, 2020 12:55 pm
Reply to  Candy Olkey

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

Janelle Winston
Janelle Winston
January 10, 2020 5:45 pm
Reply to  Candy Olkey

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
Anika Tipton
January 10, 2020 10:50 am

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
Candy Olkey
January 10, 2020 11:30 am
Reply to  Anika Tipton

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

Joseph Butler
Joseph Butler
January 10, 2020 12:41 pm
Reply to  Anika Tipton

Yeah.. crushed the wall balls! Nice work

Anika Tipton
Anika Tipton
January 10, 2020 12:55 pm
Reply to  Joseph Butler

Hey, thx!

Mike Slagle
Mike Slagle
January 10, 2020 4:49 pm
Reply to  Anika Tipton

You crushed this one! Great work!

Al F
Al F
January 10, 2020 10:24 am

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 C
Jonathan C
January 10, 2020 7:41 am

59 wall balls