January 13 workout

13
Jan

January 13 workout

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

100_3976

10 Responses

  1. I saw the cleans and I smiled. Then I noticed the ring dips and I cringed… 80 of them.
    Oh well, the joy of the cleans trumps the misery of ring dips.

    I just hope I have enough time to finish one.

  2. Julie

    CFWU x2 (time-up)

    Strength: Overhead Squats 7-7-7

    65-75-85(2)

    15 PC (75#)
    30 RD (sub box dips – feet elevated)
    12 PC
    24 RD
    9 PC
    18 RD
    6 PC
    12 RD
    3 PC
    6 RD

    Time: 10:23
    I liked this w/o. Cleans are one of my goats, not so much anymore.

    After the w/o Krista and I attempted 10, 200m sprints. After the first sprint (47 secs), the road was a little too slippery, so we ran around the block, not once but twice.

    1st round 8:22 – 1.3km
    2nd round 8:02 – 1.3km

    See ya Thursday!!

  3. Krista

    CFWU x 2.5 (6 kipping pull ups)

    Strength: Push Jerk 7-7-7
    65-75-85(5)

    i didn’t complete all 7 but this is still a PR (previous 5RM was 80# on Dec 29th)

    WOD:
    15 Power cleans (65#)
    30 Ring dips (feet on box)
    12 Power clean
    24 Ring dips
    9 Power clean
    18 Ring dips
    6 Power clean
    12 Ring dips
    3 Power clean
    6 Ring dips

    Time- 11:24
    should have done a harder weight – i’ve only done cleans a few times and was unsure for maintaining technique and what weight to use. will do jumping ring dips next time too

    Post WOD with Julie:
    200m sprint – 0:44

    we figured it was a bit slippery for sprints so did a run around the block instead
    first go round 1.35km in 8:22
    second round (the other direction) 8:02

  4. CFWU x 2 (minus dips)

    Cleans 7-7-7
    65-85-95

    For time:
    95 pound Power clean 15 reps
    30 Ring dips
    95 pound Power clean 12 reps
    24 Ring dips
    95 pound Power clean 9 reps
    18 Ring dips
    95 pound Power clean 6 reps
    12 Ring dips
    95 pound Power clean 3 reps
    6 Ring dips

    16:45

    I busted out as many strict dips as I could per round but ultimately this wod was done with jumping/negative ring dips. Everything felt sloppy tonight. I don’t know what happened.

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