The Vacuum

13
Mar

The Vacuum

20-18-16-14-12-10-8-6-4-2 reps of Power Cleans
Rest 30 seconds between rounds.

Choose your own weight (wisely) for the entire workout. That’s 110 reps. And you have a 15 min time cap.

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49 Responses

  1. Mobility
    WU x 2

    Skipped strength

    WOD – “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans (75#, could’ve went a little heavier, 85# perhaps)
    Rest 30seconds between rounds

    Time: 10:25

  2. mobility
    wu x 2
    strength – Push jerk x 5
    95, 115, 115, 125, 135 x 4

    WOD – “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps
    Power Cleans 995#0
    Rest 30 sec. between rounds
    Time: 10:26

  3. mobility
    wu x 2 add figure 4 & hip extension
    strength – Shoulder press x 1
    45, 60, 65, 70, 75, 85F, 85F

    WOD – “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps
    Power Cleans (35#) could have used 5# more
    Rest 30 sec. between rounds
    15 min. time cap
    Time: 9:04
    cash out – bar roller

  4. Caleb

    mob+wux1
    Strength Front Squat
    105-115-135-165-175
    WOD
    The Vacuum
    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans @ 95lbs
    Rest 30 seconds between rounds.
    110 reps total 15min time cap
    14:28

  5. Denis

    Dead Lift X 5
    235-265-285-300-315

    WOD with 95#’s
    13:06 This one had me nervous (actually most do) and it proved to be a great one. Nice that it gets faster at the end.

  6. Shawn Johnson

    mob+wux2
    Strength: Cleans x5
    70-80-90-100-110
    WOD
    The Vacuum
    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans @ 70lbs
    Rest 30 seconds between rounds.
    110 reps total 15min time cap
    11:35

  7. Blake

    WU x 2 (w/ Wall Balls & T2B)

    Extra stretching
    Skipping practice

    WOD: “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans @ 95#
    Rest 30 seconds between rounds.
    TIME: 11:55

    Went with >50% of my max and was able to push pretty hard. Good workout.

  8. Jack

    WU x 1

    Double under practice
    clean practice

    WOD: “The Vacuum”

    14:50 @ 135#

    It was a little heavy but it was a great workout.

  9. Crystal

    Mob
    WU X 2 Got some pull ups on the band today…yippee!
    Double Under Practice…with epic failure after failure. I will get it tho’ one day.
    WOD : “The Vacuum”
    45# 10:56

    1. Maddy

      Great job on the pull ups!!! I feel your pain with the DUs!! I’m hanging on to the hope that something (I wish I knew what..!) will ‘click’ one of these days and DUs will happen…

      1. Crystal

        Thanks ladies! I kept asking Kevin what is the purpose of these DU’s?!?!? lol Hopefully I will get it one of these days!

  10. Kevin Mack

    Mobility
    WU X 2
    Strength: Cleans x5
    65-75-85-95

    WOD:

    “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans @ 65lbs
    Rest 30 seconds between rounds.
    90 reps total before 15min time cap expired

  11. Maddy

    Mob
    WU x 2

    Strength : Cleans
    5 x 35 – 45 – 50… did a couple of hang power cleans too at each weight

    WOD : The Vacuum
    20-18-16-14-12-10-8-6-4-2 reps
    Power cleans @ 50#
    30 sec rest between each set

    Time – 9:55 aka too light… So I decided that my ‘consequence’ for underestimating the weight was to keep going… so I did 4-6-8-10 until I got to 14:30. Sorry for the confusion Helen!!! 😉

  12. Jeremy L

    mobility
    WU x 1(no dips or push ups today)

    WOD : The Vacuum
    20-18-16-14-12-10-8-6-4-2 reps
    Power Clean @ 105#
    rest 30 secs rest between rounds
    time 13.40

  13. LiammaiL

    MOB
    WU x 2
    Strength = Push Press x 3
    75-85-95-105-115

    WOD: The Vacuum
    20-18-16-14-12-10-8-6-4-2-
    Power Cleans #95
    Rest 30 secs between rds
    Time: 13:36

    Great work 6:45 Crew!

  14. Gabriel

    WUx2
    Strength – Front Squats X5
    135-155-175-195-215

    WOD: The Vacuum
    20-18-16-14-12-10-8-6-4-2
    Power Cleans @115#
    Rest 30 secs between rds

    Time–> 12:23

    Love this WOD!

    Great job 6:45 gang!

  15. Melanie B.

    Mobility
    WU x 2

    strength: Deadlift: 55 for all the rounds

    WOD – “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps of Back Squats (15 pound bar)
    Rest 30seconds between rounds

    Time: 12:08

  16. Lora

    Mobility
    WU x 2
    Lacrosse ball on pecs, lev scap and traps….ahhhhhh!

    Strength: Shoulder press (x3)
    45(10)-65-75-85-95-100

    WOD
    20-18-16-14-12-10-8-6-4-2
    Power Cleans @ 95#
    Rest 30 sec between sets

    Time = 11:49

    First 4 sets were brutal. My quads were screaming….hmmmm, guess I better work on getting my weight back into my heels an off of my toes. Fun WOD though.

    Great job 5:45 crew!

  17. Laura K

    Mob Wu x 2
    Strength OHS 20 25 30 35 40 × 5 reps each. Form held so next time I will try 45.
    Wod: Vacuum
    20 18 16 14 12 10 8 6 4 2 @ 40lbs
    30 seconds rest in between.
    11:32
    Thanks Corinna for pointing out my mistake on my form regarding the cleans. I did not realize what I was doing until you mentioned it. Note to self.. I will also shoot for 45lbs next time.
    Nice chatting with everyone tonight.

  18. Frank

    Oly Wux2
    Oly class
    pause OHS x2 (3 sec)
    90-100-115(1)-115(1)-100
    hang clean shrugsx2
    160-165-175-185-195-195

    WOD: The Vacuum
    20-18-16-14-12-10-8-6-4-2-
    Power Cleans #115
    Rest 30 secs between rds
    Time: 14:44

  19. jeff

    OLY class
    mob
    oly WU

    pause OHS x 2
    100-115-130-130-130

    hang clean shrug x 2
    170-180-190-200-210

    wod @ 135
    12:44 or 45?

    great workout! traps are already screaming

  20. Lance

    OLY class

    Mobility
    Oly Wu

    Pause OHS x2

    110-130-140-140-140

    Hang Clean Shrugs x2

    185-195-205-215-225-225

    WOD “The Vacuum”

    Time: 12:59 @ #135

  21. Sarah

    mob
    wu x 2
    no strength

    WOD – “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans @ 50#
    Rest 30seconds between rounds

    Time: 10:16

  22. Chantal Guérette

    Mobility
    Strength
    WU x 2

    Strength : Push Jerks
    5 x 55-60-65-70-70 (it was hard today after Monday’s WOD !!)

    WOD “The Vacuum”
    20-18-16-14-12-10-8-6-4-2 reps of Power Clean (45lbs)
    Rest 30 seconds between rounds

    Time : 9:41

    This morning when I woke up, I told Pierre-Luc :”I really wish we don’t have to do cleans today, I’m still really soar and all bruised”. I walked to the computer and looked at today’s WOD…. 110 CLEANS !!!!!!!!

  23. Heather S

    Mob
    Wu x2
    Oly wu
    Oly class stuff (which apparently was also just a warm up …)

    Wod: power cleans (@65)
    20-18-16-14-12-10-8-6-4-2
    30 second rest between rounds

    12:20 (?)
    I am not really good at picking my own weight. Used 50% of my new pr set last week but could have gone at least another 5#. Rounds 8-6-4-2 should have been harder.

    Fun staying to watch 13.2 announced and watch Jo and Kevin do the wod. Great job guys!!

  24. Chantal L.

    Oly Wu x 2

    OHS pause 3 secs at the bottom x 2
    60-70-80-80-80

    Hang clean shrug x 2
    115-130-135-140-140-140

    WOD

    20-18-16-14-12-10-8-6-4-2 Power cleans (65#)
    30 second rest between rounds

    Time:10:01

    Those last 3 sets of 30 seconds rest felt like the longest rests ever!

  25. Shane Hayes

    20-18-16-14-12-10-8-6-4-2 reps of Power Cleans
    Rest 30 seconds between rounds.

    Choose your own weight (wisely) for the entire workout. That?s 110 reps. And you have a 15 min time cap.
    Oly Wod warmup x 2, 10 kb’s, 10 wallballs, 10 Pullups, 10 good am, Samson stretch.
    Strength OHS pause squats 3 sec. X 2 / 100, 125, 140, 140, 140
    Hang clean shrugs x 2. 185/ 235/ 235/ 255/ 255
    Wod @ 135, 12:51

  26. Kimmy

    Mob
    Wu x2
    Oly wu

    OHS x2 with a 3 sec pause at bottom
    60-70-80-95-100(f)-100

    Hang Clean Shrug x2
    130-135-145-150-155-160-160-160

    WOD
    20-18-16-14-12-10-8-6-4-2
    Power Cleans

    Time-11:30 @85#

    I had 95# on the bar and chickened out, I probably could have done it under the 15 min time cap.

  27. Marcel

    OLY class
    mob
    oly WU

    pause OHS x 2

    85-95-110-110-110

    hang clean shrug x 2

    155-165-175-185-190-190

    20-18-16-14-12-10-8-6-4-2 Power Cleans 30 sec. Rest between rounds.

    wod @ 95 #

    12:10

  28. Jason Gagnon

    Mobility
    WU x 2
    Strength
    OHS
    65,85,95,115,120 x 5

    WOD 15 Min time Cap

    20-18-16-14-12-10-8-6-4-2
    Power Cleans (95#)
    Rest 30 sec Between Rounds

    Time:12:09

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