Sunday WOD

5
Jan

Sunday WOD

Strength – Clean Pulls 5×5

21-15-9
Kettlebell Swings (70/50#)
Power Cleans (135/95/60%)

Natacha and Gillyon working as a team

Natacha and Gillyon working as a team

32 Responses

  1. Jackie

    Mob
    Wux1
    Group warm up – killed me because of yesterday’s WOD! I was sore.

    Strength – Clean Pulls 5×5
    55/65/85/95/110!!!.
    21-15-9
    Kettlebell Swings @30 lbs
    Power Cleans 60lbs!
    Time:8:43

    Last 9 were sucky!

    Great class Lora!

  2. Craig H

    Group mob
    Group wu

    Clean pulls 5×5
    115,155,175,195,225pr

    Wod 21-15-9 12min cap
    Kbs 70#
    Power cleans 135#
    Time: 10:04rx

    Thanks everyone for the push at the end. Good news is my lats have finally released and I was able to extend my arms overhead for the Kbs.

  3. Valerie Arseneau

    Group mob
    Group wu

    Clean pulls 5×5
    65-75-85-95-105

    Wod 21-15-9 12min cap
    Kbs 40#
    Power cleans 65#
    Time: 7:18

    KBS were unbroken and power clean were broken to save my forearms from dying. Good one! Thanks Lora!

  4. Tania

    Mobility & group WU
    Clean pulls 5×75,85,95,105,115

    21-15-9
    KBS 35#
    Power clean 70#

    Time: 5:26

    Great class Lora! Good work everyone!

  5. Shane Hayes

    Nice picture girls?
    Mobility
    Wu x 1
    Group mobility and Wu
    Strength clean pulls
    185/ 225/ 275/ 295 x 5
    Wod: 21-15-9
    KBS @ 70#
    Power cleans @ 135#
    6:52 rx
    Cash out plank drills (wowsers)
    Great class Lora, great work everybody!!

  6. Corinna

    WU x 1
    15 strict pull-ups

    Mobility: I really enjoyed today’s mobility. Got us all loosened up for the WOD!

    Strength: Clean Pullls x 5

    85-95-105

    Then spent 5 minutes warming up with kb focusing on straight arms at the top

    WOD: RX: 21-15-9

    [email protected]
    Power Clean’s @ 95lbs

    Time: 7:22
    Liked this WOD!

    Cash-out: Very challenging Tabata planks.

    Awesome class Lora!

  7. Amanda

    I had a great class today, It was a great wod and I loved the mobility – thanks for that Lora!

    Strength: Clean pulls
    5x 85-95-105-115-125 – happy that these came up today, my pull/throw needed some work!

    WOD with 50# kb and 85# cleans: 11:02

    I usually round my # down for the wod because my cardio slows me down so much but decided to try the 70% today and I was glad I did…I was a little slower than everyone but the workout felt really good. Cleans felt awesome. Thanks for the new shoes Patrick, I love them, in case you hadn’t figured that out yet. 😉

    Thanks for the push at the end, Jeff. Great class coach Lora.

    1. jeff

      you R welcome.. everyone needs a little push! more than happy cause you’d kick my ass if it were the other way around! 🙂

    2. Lora

      WOOHOO! Look at you. You wore your pretty new lifting shoes AND your big girl panties today! I am really proud of you for going heavy. 🙂

  8. jeff

    mobility
    WU
    group WU

    clean pulls x5
    135-145-155-165-185-195

    wod Rx
    21-15-9

    kbs @ 70
    cleans @ 135

    8:43
    cashout plank work.. jeezus I was so uncoordinated with the arm and leg up! 🙂

  9. Gillyon

    Warmup and mobility

    Clean pulls (5×5) up to 125
    Felt so awkward. Thanks for the tips, Lora!

    WOD with 50lbs KBS & 75lbs power clean
    7:26

    Glad I used the big girl KB. Thanks for the push Amanda!
    Power cleans were rough after those swings.

    Cash out plank work.
    Woo…Lora, you ran a tough WOD today! Thanks! 🙂

  10. Amy Hayes

    Mobility
    WU
    Group mobility & wu

    Clean pulls x5
    45-55-65-75-80

    WOD
    with 30# KBS & 55# power cleans
    Time 9:36

    Cashout-crazy planks

    Great class Lora!

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