Macho Man

22
Jul

Macho Man

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Build up to a heavy (max) set of:

Power Clean + Front Squat + Jerk

“Macho Man”
EMOTM until failure
3 Power Cleans
3 Front Squats
3 Jerks (165/115#/70%)

Once you reach 10 rounds, add 1 rep to each movement.
Ex. Round 11 = 4 each.

Angela takes on the thrusters

Angela takes on the thrusters

44 Responses

  1. Melissa H

    Mobility
    WU x 1
    Barbell WU

    Strength: Find heavy set of
    Power clean + front squat + jerk
    55-65-75-85-90-95

    WOD:
    Macho Man
    EMOTM [email protected] 65#
    3 PC
    3 FS
    3 PJ

    Score: 9 rounds

    First class back after 3 weeks, first 6 am class ever and first day wearing new shoes. Triple threat Tuesday. It was rough.

  2. Tuesday

    Lab
    Deadlift – 1RM
    40% x8 Rest 2. 70#
    60% x5 Rest 2 110#
    70% x3 Rest 3. 125#
    80% x1 Rest 3. 145#
    90% x1 Rest 4. 165#
    100% x1 Rest 5 180#
    PR attempt. 190#. 10# PR

    Build up to a heavy (max) set of:

    Power Clean + Front Squat + Jerk
    65#-70-75-85-90f jerk

    “Macho Man”
    EMOTM until failure
    3 Power Cleans
    3 Front Squats
    3 Jerks (165/115#/70%) 65#

    Once you reach 10 rounds, add 1 rep to each movement.

    8 Rounds. Failed jerk in 9 due to left wrist pain

  3. Jumped in 7am class because it was very depopulated…

    Mob + WUx2

    Power Clean + Front Squat + Jerk
    135-155-175-185-205-225

    Getting close to my 1RM jerk, landing under was a little sketchy on the last set.

    WOD “Macho Man” (225 x 70% = 157.5 … 155#)
    EMOTM to Failure
    – 3x Power Clean 155#
    – 3x Front Squat
    – 3x Jerk
    = 5 rounds + 3 Front Squats

    Should’ve went at 135#, considering my shoulders were smoked from yesterday.

    Deadlift 5-5-5-5-5 (deload cycle)
    155-155-155-195-235#

    Thanks Faith for letting me jump in! Good job!

  4. Gillyon

    Warmup

    Power clean, lunge, lunge, jerk
    55-75-85-95-105-115 failed the jerk on 115 because I smoked my chin and put 4 teeth through my lip. 🙁

    WOD @ 80lbs and lunges instead of front squat
    12 rounds
    Should have tried the next round.

    Fun class! Thanks, Mario!

  5. Andrea

    WU
    Group barbell WU

    Power clean+ front squat+ Jerk
    (Heavy max set)
    65-75-85-95-105-110-115(failed Jerk)
    15# clean PR!!

    WOD: “Macho Man” @ #80
    11 rounds completed
    Great WOD!

  6. Power clean+ front squat+ Jerk
    (Heavy max set)
    65-75-85-95-105-115

    WOD: “Macho Man” @ #85
    11 rounds completed

    I gave up during round 12..had nothing left lol Tough WOD!

  7. Blake

    Mob / WU / Barbell WU

    Power Clean + Front Squat + Jerk
    135-155-175-185-205 (not super clean) – 205(f)

    WOD “Macho Man”
    EMOTM to Failure
    – 3 Power Clean 135#
    – 3 Front Squat
    – 3 Jerk
    = 4 rounds + 2 jerks

    Still too heavy at 135#. Got really hard really fast Still a little ticked to get knocked out so fast but my shoulders had nothing left.
    Hats off to Matt for crushing it today!

  8. Mob / WUx2
    Barbell WU

    Power Clean + Front Squat + Jerk
    95-115-135-145-155-165-155-155-155 (last 3 sets to practice not bending my arms early)
    WOD “Macho Man”
    EMOTM to Failure
    – 3 Power Clean 105#
    – 3 Front Squat
    – 3 Jerk
    = 11 Rnds + 4 Jerks (I’m happy with that.. I didn’t really want to start another round.. Fun WOD though)

  9. Mobility
    WU x 1 & foam roller
    Barbell WU

    Strength: Find heavy set of
    Power clean + front squat + jerk
    20-25-30-35-40-45-50-55FJerk-50

    WOD:
    Macho Man
    EMOTM forever 35#
    3 Power Cleans
    3 Front Squats
    3 Jerks

    Score: 10 rounds & 4 Jerks
    cash out – 10 McKenzie push ups

  10. Steph H

    mob/wux2
    barbell wu

    power clean/ front squat/ jerk
    60/65/70/80/85/90

    wod; Macho Woman
    EMOTM til failure (65lbs)
    3 pwr cleans
    3 fr sq
    3 jerks

    8 rounds

    mackenzie pushups

  11. mob wux1
    barbell wu
    power clean+front squat+jerk
    95-115-115
    lower back was to tight

    WOD Macho Man
    EMOTM forever ( until failure)
    3 power clean 95#
    3 front squat
    3 jerk
    2 round back was to tight

  12. Elba

    WU x 1
    Barbell WU

    power clean/ front squat/ jerk
    85-95-105-115-125-130(F)-130 🙂

    WOD
    Macho Woman
    EMOTM til failure (90lbs)
    3 pwr cleans
    3 fr sq
    3 jerks

    12 rds + 3 FS

    mackenzie pushups

  13. P.clean + F. squat + Jerk
    Up to 135. Failed the jerk at 140 but should have tried again.

    Wod @ 95#
    6 Rounds then Holly was crying so that was it

  14. Steph L

    Mobility
    WUx1

    Back Squats:
    80×5
    95×5
    110×5
    125×3
    140×4 (Max reps)

    Tabata Weighted Planks with 25#

    —————————-

    4:00 Class

    Mobility
    WUx1 + lacrosse ball mob

    Group Barbell WU

    Complex: Power Clean + Front Squat + Push Jerk
    65-75-85-95-105-110

    WOD: EMOTM…until failure @ 80#
    -3 Power Clean
    -3 Front Squats
    -3 Push Jerks

    Total: 7 Rounds (Good WOD for tackling my weaknesses)

    Great work everyone!!
    Thanks Mario!

  15. Mobility+ WUx2
    Barbell WU
    Build up to a heavy (max) set of:

    Power Clean + Front Squat + Jerk
    55-65-75-85-90-95-100#

    “Macho WOMan”
    EMOTM until failure
    3 Power Cleans
    3 Front Squats
    3 Jerks (165/115#/70%) 70#

    Once you reach 10 rounds, add 1 rep to each movement.

    11 Rounds then I was DONE! Tough WOD

  16. Marcel

    Mobility
    WU x 1
    Barbell WU

    Strength: Find heavy set of
    Power clean + front squat + jerk scaled to one-arm

    25-35-45-53-60

    WOD:
    Macho Man

    EMOTM [email protected] 45# KB

    3 PC
    3 FS
    3 PJ

    Got to rounds, but dropped KB on fourth clean.

  17. Heidi

    Some impressive results on today’s WOD.

    Kept weight low & modified front squats to stationary lunges to keep my back in check.

    3 Power Cleans: 55#
    3 Stationary Lunges: 55#
    3 Push Jerks: 55#

    Completed 13 Rounds. What a shoulder burn. Good one!

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