PERFORMANCE 

Warm-Up.

One set, increasing pace as you go, of:
Row x 2 minutes
Dive Bomber Push-up x 10 reps
Row x 90 seconds
Air Squat x 15 reps, on final rep hold bottom squat position for 15 seconds, and if possible, hold arms overhead during this 15 second hold
Row x 60 seconds
Broad Jump x 5 reps

Followed by…

Two sets of:
Barbell or Dumbbell Front Squat x 10 reps
Barbell or Dumbbell Romanian Deadlift x 10 reps

Then…

A.

Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans

Note loads successfully lifted and sum them for your total score.

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Charmaine Lightfoot
Charmaine Lightfoot
November 26, 2022 11:37 am

Sub row for 10 khspu
85 to 135lbs 2clean

Luke Tipton
Luke Tipton
November 22, 2022 8:34 pm

Luke
235(x,o), 225,225,225,225,225,225,225,225,235
4,305
Ani
135(x,o),135,135,135,140,140,140,145,145,150
2,665

Last edited 3 days ago by Luke Tipton
Josh Willins
Josh Willins
November 22, 2022 8:32 pm

RX
A: 2320×2= 4640 total

Logan Harris
Logan Harris
November 22, 2022 5:07 pm

3950# Rx
165-175-185-195-200-205-205-210-215-220
Fun WOD! Haven’t done cleans in a long time, and I love them.

Aaron Danielson
Aaron Danielson
November 22, 2022 4:27 pm

A. 95-115-125-135-145-150-155-160-165-170#
2190#

Janelle Winston
Janelle Winston
November 22, 2022 3:47 pm

Ran 4 miles in 29:35

Then did the strict press from yesterday

65, 70, 75, 80, 85, 85

Yesterday I did the push up/DU thing.

11:41 –
Took my time trying to only do good reps. Also did 240 DU.

30, 15, 15, 10, 10, 10

Didn’t keep the tempo the whole time, but I’ll say 100 push ups with really good form is a win regardless.

Eddie
Eddie
November 22, 2022 12:33 pm

Haven’t cleaned for a while so didn’t push too hard. Rounds 1-6 @ 155lbs. Rounds 7-10 @165lbs. 1590 total. Had a lazy second pull and slow elbows but got better as time went on. The pull was the problem area today, not standing the weight up. Rows at 2:00/500m pace for the most part.

Kaley
Kaley
November 22, 2022 11:35 am

For cleans- Is this power or squat?

Johny walker
Johny walker
November 22, 2022 8:18 am

1. 80×2
2-6. 90×2
7-9. 95×2
10. 100×2

Total 1830 kg

Alban
Alban
November 22, 2022 7:21 am

From 135# to 195# (pr @195# ×1)
Row sub 60s all rounds

Kendall Kersey
Kendall Kersey
November 22, 2022 4:34 am

245/255/265×3/275×2/285/290/300

5,440lbs

Luke Tipton
Luke Tipton
November 22, 2022 8:45 pm
Reply to  Kendall Kersey

Beast

Al Fraser
Al Fraser
November 22, 2022 3:30 am

Warmup done ✅

A. Every 3 mins
300m row
2x cleans

120kg,140,150,160,160,160,166,166,174,176
Total- 1572kg

Prob should have started off a bit heavier but haven’t done any cleans in over a year since my accident. Felt good hitting 88kg for 2 as 1RM was around 90 before. All rows around 1’10-1’13

B. Travis’ core workout #1

Eddie
Eddie
November 22, 2022 12:35 pm
Reply to  Al Fraser

388 lbs cleans? Holy crap. 💪🏼💪🏼

Al Fraser
Al Fraser
November 22, 2022 12:45 pm
Reply to  Eddie

That was the x2 total I’m afraid Eddie, 88kg x2 for a 1572kg total 🤣

Last edited 4 days ago by al fraser
Eddie
Eddie
November 23, 2022 2:55 am
Reply to  Al Fraser

Well, thank God for that. 🤣