Thursday WOD

19
Jan

Thursday WOD

AMRAP in 20 min
5 Hang Power Cleans (155/105#)
1 Muscle-up
5 HSPU
1 Muscle-up

20 inches never felt so big

73 Responses

  1. Amanda

    Strength: Hang power cleans
    45-65-75-80-85-90-95-100 – I think I could have kept going, another 5# or 10# maybe?

    WOD: (scaled)
    AMRAP in 20 min
    5 Hang Power Cleans (70#)
    3 pullups/3 ring dips
    5 HSPU (kipping; 25# plate)
    3 pullups/3 ring dips

    = 5 rounds + 5 cleans + 3 pullups

    I liked it!

  2. Patrick

    WUx2

    Hang Power Clean:
    5×95-5×115-5×135
    155
    165
    175F
    165
    170PR

    WOD @ 135: 9rounds + 4HSPU

    Great WOD! Felt sluggish this morning though.

  3. Chantal L

    WU x 2

    Strength – Practice Hang power cleans
    65-75-85-95-105 – Grrrr there was a point in time my cleans were not that bad. I feel like I am doing everything wrong.

    WOD – scaled
    AMRAP 20 mins:
    5 Hang power cleans (75#)
    3 pullups (band)+ 3 dips (paralettes)
    10 Pushups
    3 pullups (band)+ 3 dips (paralettes)

    Total: 9 rounds + 8 pushups.

    On the good side: Happy to see you this morning Raychell! You look fantastic!

  4. Jason R

    WUX2

    Hang power cleans
    10X 65- 10X 85 – Lazy – Lazy…

    WOD: scaled
    AMRAP in 20 min
    5 Hang Power Cleans (85#)
    3 pullups/3 ring dips
    10 Push ups
    3 pullups/3 ring dips

    = 9 rounds 6 push ups

    Thanks for taking away my security blanket (Pull up band) this morning kevin 🙂

  5. Shannon

    WUX2

    Hang power cleans x5
    35-45-55-65-75-85

    AMRAP in 20 min
    5 Hang Power Cleans (65#)
    3 pullups/3 ring dips
    10 Push ups
    3 pullups/3 ring dips

    = 9 rounds, 10 push ups

    Need to work on pushups!!! Also, need to practice getting my foot in and out of the band, geez it slowed me down.

  6. wu x 2
    groupe Hand power cleans x 3
    15,35,45,65(F)
    practice with 45 need to improve my form (really really bad) thank Kevin for all the help

    WOD : scale
    5 Hang Power Cleans (35#)
    3 pullups/3 ring dips (green band)
    10 Push ups (first 3 rounds where plank rest 5 plank 5 knees)
    3 pullups/3 ring dips(green band)

    Total rounds = 7 rounds last set of 3 pullups

  7. wu x 2
    group Hand power cleans x 35
    95×4,105,115,120,125,135×4,140×2

    WOD : scale
    5 Hang Power Cleans (95#)
    3 pull ups
    3 ring dips (yellow band)
    10 Push ups
    3 pull ups
    3 ring dips(yellow band)

    Total rounds = 10 rounds last set of 2 dip

  8. Tim

    WUX2

    Hang power cleans
    135×3-155×3-175×2-195×1-215×1(pr)
    AMRAP in 20 min
    5 Hang Power Cleans (155#)
    3 pullups/3 ring dips(green band and parallettes)
    10 Push ups
    3 pullups/3 ring dips(green band and parallettes)

    7 rounds

  9. Julie

    WUX2
    Group Hang Power cleans 35#
    Practice (5) 35-35-55-65-70

    WOD scale

    5 Hang Power Cleans 55#
    3 pull ups
    3 ring dips (skinny yellow band)
    10 Push ups
    3 pull ups
    3 ring dips (skinny yellow band)

    11rouonds+1pushup

  10. Hannah

    wu x 2
    group hang power cleans up to 50#

    wod scale

    5 hpc: #40
    3 pull ups (thickest band)
    3 ring dips
    10 push ups
    3 pull ups
    3 ring push ups

    8 rounds + 5 hpc

  11. Martine

    50 no show burpees

    Hang power clean 3x
    65-65-75-75-80-85

    WOD amrap 20 min of:

    5 hang power clean (80#)
    3 pullups (lg+sm band) / 3 dips (paralettes)
    10 knee pushups
    3 pullups (lg+sm band) / 3 dips (paralettes)

    Total: 8rounds + 4 hang power clean

  12. Darsey

    Wu x2
    Row 500m time 1:33:8. previous time was 1:39:3 PR of 5.5 seconds
    Group hang power clean to 125 x 3

    Wod scale amrap in 20 min
    5 hpc 100#
    3 pull ups 3 ring dips
    Hspu kipping 25# plate and pad.
    3 pull ups 3 ring dips

    7 rd + 3 dips(1)

    First time I’ve done hspu in a wod. Glad Kevin encouraged my to stick with them and not switch to pushups half way through. Did about 35 squats throughout the wod to get my arms back to be able to do more hspu.

  13. Mob x 1

    Strenght: HPC
    85-95-105-115-125-130-135-140

    Wod:
    AMRAP 20mins

    5 HPC (105#)
    3 pull ups / 3 dips (2 small bands)
    5 HSPU (weight and ab mat)
    3 pull ups / 3 dips (2 small bands)

    8 Rounds + 3 Dips (1st set)

    I really enjoyed this wod! 🙂

  14. Jeff S

    WU x 2
    Strength – Practice Hang power cleans
    95-135-145-165-185-195-200 PR
    WOD – scaled
    AMRAP 20 mins:
    5 Hang power cleans (135#)
    3 pullups + 3 dips
    4 rounds were HSPU remainder was pushups
    3 pullups + 3 dips
    Total: 9 rounds + 3 dips (1)
    Great job 5:30 class

  15. Francis

    WUX2

    Hang power cleans
    95×5
    115×5
    135×1
    135×1
    135×1…

    WOD: scaled
    AMRAP in 20 min
    5 Hang Power Cleans (95#)
    3 pullups/3 par dips
    10 Push ups
    3 pullups/3 par dips

    = 8 rounds + 10 pushups

  16. Mario

    Mobility, Warm-Up “B” x2

    Daily Squat to 288

    Hang Power Clean
    – Progression, 45#
    – 95-115-135-155-185(PR, 20#)
    * Last time was about a year ago…

    WOD AMRAP 20 mins
    – 5x Hang Power Cleans 115#
    – 3x Pull-Ups, 3x Ring Dips
    – 5x HSPU (25# plate for 4 rounds, 45# plate after)
    – 3x Pull-Ups, 3x Ring Dips
    SCORE = 5 + 1 HSPU

  17. Lora

    WU x 2 (pushups on rings)

    Practice muscle up progressions with band
    Practice HSPU (2×45#plate > 45#+25# plate > 45# plate)

    Strength – Practice Hang power cleans
    45-95(3)-105(3)-115(3)-125(1)-130(1)

    WOD – scaled
    AMRAP 20 mins:
    5 Hang power cleans (95#)
    3 pullups + 3 dips (with old green band)
    10 pushups
    3 pullups + 3 dips (with old green band)

    Total: 8 rounds + 3 pull ups (1st round)

    Now, off to ice my shoulders…

  18. Gabrielle

    Warm up times 1 plus 500m row

    Strength hang power cleans

    35-45-55-65-75-85-95 didnt have time for more…

    WOD AMRAP 20 minutes

    5 HPC 65lbs
    3 pullups Kipping yellow band
    3 ring dips green band
    5 HSPU strict with a 25# plate and my sweater
    3 pullups
    3 ring dips

    Total 10 rds plus 5 HPC, 3 pullups and 3 ring dips

    Time for me to switch to yellow band for ring dips… I’d like to try Kipping HSPUs with no plate.

    Great job everyone!!! 🙂

  19. Kerri

    Wu x 2 and 500 m row (think I should start doing this always)
    Hang power clean 3x
    45-65-65-75-75-80-85
    (Thanks Martine 😉 )
    WOD amrap 20 min of:

    5 hang power clean (65#) Until this moment….I thought I did #55 (which was what I meant to do) Man….I was so unorganized today lol
    3 pullups (blue band) / 3 dips (paralettes)
    10 knee pushups
    3 pullups (blue band) / 3 dips (paralettes)

    Total: 7rounds + 3 pullups

    Tough one for me…but I might have actually liked it a little!
    First time off my lovely black band in wod.

  20. Corinna

    WU x 2

    Practiced kipping toes to bar. Struggled with the technique tonight which goes to show I need to make them part of my daily warm up. I eventually strung a few in a row.

    Strength: HPC

    65-75-85-95-105-115-125-135-140 ( fail)

    WOD:
    5 Hang Power Cleans @ 105 lbs ( Did the first 3 rounds at 115lbs. I need to learn to read!
    3 pull ups / 3 dips
    5 kipping HSPU’s with 45 lb plate and ab mat ( I must focus on locking arms out at the top)
    3 pull ups / 3 dips

    Total: 8 rounds + 5 HPC

    I loved this WOD. The ring dips felt good tonight. It will be awesome to do this WOD some day as Rx.

    Great job 6:30 class and thanks Marc for coaching.

  21. natacha

    WU x 2
    group hang power clean: up to 100# (may of been able to go higher but technique wasn’t pretty on last one)
    WOD with 65#, no band for pull ups, small band for ring dips (2 small bands after 2nd round), push ups on feet (tough that was): 8 rounds and 3 pull ups 1st round

    50 Tuesday no show burpees… sorry everyone, no good excuse, just out of it that day

  22. WU x 2

    Hang power clean 3x 135, 145, 155
    1x 165, 175, 185

    WOD – scaled
    AMRAP 20 mins:
    5 Hang power cleans (135#)
    3 pullups + 3 ring dips (no bands first two rounds, thinnest yellow band for the rest)
    10 pushups
    3 pullups + 3 ring dips (no bands first two rounds, thinnest yellow band for the rest)

    7 Rounds plus 5 Power Cleans and 3 Pullups.

    I loved everything about this WOD. Thanks for keeping us all going Marc.

  23. MC

    WU x 2
    I needed a shoulder break so I modify the wod:

    AMRAP in 20 min:
    – 5 deadlift #135
    – 6 pistols
    – 10 VSnap
    -6 Pistols
    6 rounds + 1

  24. Gichie

    WU x2

    Strength: Group Hang Power Cleans
    Worked up to 125#

    WOD: AMRAP in 20 min (Modified)

    5 Hang Power Cleans @ 85#
    3 Pull Ups
    3 Parallettes
    10 Push Ups
    3 Pull Ups
    3 Parallettes

    Rounds: 9 + 1 Hang Power Clean

    I had fun doing this workout … great work 6:30 class!

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