Newsletter Day!

2
Feb

Newsletter Day!

Check out Davis in the February Newsletter!

Hang Power Cleans x3
Build up to wod weight

For max reps:
1 min HPC (185/125#/75-80%)
1 min HSPU
2 min HPC
2 min HSPU
3 min HPC
3 min HSPU

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28 Responses

  1. Greg

    WU&Mob 15 KBS @35#

    Hang Power Cleans x3
    #95-115-125-135-145

    1 – 2 – 3 min HPC & HSP each
    HPC @ #115
    HSP with ab mat
    Total reps 75

    Thanks for the WOD and the technique tips Shane.

  2. Mobility + WU X1 (15 reps) +15 [email protected]#

    Strength: Hang Power Cleans x3
    Build up to WOD weight
    60-70-80-90-100#

    WOD: For max reps:
    1 min HPC (90#)
    1 min HSPU (pike push-ups)
    2 min HPC
    2 min HSPU
    3 min HPC
    3 min HSPU
    Total: 117 reps

    Thanks Shane. Good job everyone 🙂

  3. Trent

    Strength: Hang Power Cleans x3
    Build up to WOD weight
    135-155-175-185-200

    WOD: For max reps:
    [email protected] 185#
    1 min HPC = 12
    1 min HSPU = 9
    2 min HPC = 10
    2 min HSPU = 6
    3 min HPC = 15
    3 min HSPU = 6

    Total: 58 reps Rx’d

  4. Mark D

    MOB + WU X1 (15 reps) +15 [email protected]#

    Hang Power Cleans x3
    Build up to WOD weight
    WU 95# x2 –
    115# x 1; 125# x 3; 135# x1

    WOD: For max reps:
    1 min HPC (185 #, 125#, 75-80%) 105#
    1 min HSPU – HRPU
    2 min HPC
    2 min HSPU – HRPU
    3 min HPC
    3 min HSPU – HRPU
    Total: 97 reps

  5. Shawn J

    WUx1 (15reps)

    Strength: Hang Power Cleans x3
    Build up to WOD weight
    95-115-125-135-140

    WOD: For max reps:
    [email protected] 140#
    1 min HPC = 9
    1 min HSPU = 10
    2 min HPC = 10
    2 min HSPU = 12
    3 min HPC = 15
    3 min HSPU = 18

    Total: 74 reps

  6. WUx1 15 reps + 15 KBS

    Hang Power Cleans x3
    95-115-135-145-155-165

    WOD: For max reps:
    [email protected] 145#
    1 min HPC = 8
    1 min HSPU = 5
    2 min HPC = 11
    2 min HSPU = 6
    3 min HPC = 14
    3 min HSPU = 9

    Total: 53 reps

    Well done am’ers!

    Great newsletter, way to go Davis!

  7. Mob + WU x 1 (15 reps) = 15 KBS @ 30

    Hang Power Cleans x3
    Build up to WOD weight

    Went up to 70#, but it wasn’t pretty. They got into my head! Clearly, practice is required.

    For max reps:
    1 min HPC (55#)
    1 min HSPU (Pike)
    2 min HPC
    2 min HSPU
    3 min HPC
    3 min HSPU

    Made the switch from HRPU to Pike Pushups.

    Total Reps: 91 (next time a little more weight on the HPC)

    Thanks Shane.

  8. Kevin

    OG WOD!

    HPC x3
    135-155-175-185

    WOD Rx’d
    R1 – 11+13
    R2 – 12+14
    R3 – 18+20

    Total – 88 reps

    That was tough! But I liked it.

  9. Hannah

    M+WU
    Group mob

    Hang Power Cleans x3
    Build up to WOD weight
    45-55-65-75-85lb

    WOD: For max reps
    1 min HPC 85lb
    1 min Pike Pushups
    2 min HPC
    2 min Pike Pushups
    3 min HPC
    3 min Pike Pushups

    115 reps

  10. HPC x 3 to 175

    WOD:

    WOD: For max reps:
    [email protected] 145#
    1 min HPC = 15
    1 min HSPU = 8
    2 min HPC = 16
    2 min HSPU = 8
    3 min HPC = 18
    3 min HSPU = 8

    Total: 73 reps

    Could have done HPCs (mostly sets of quick 3’s) a bit heavier but back was feeling wonky so I kept the weight lower.

    Fun workout!

  11. Steph H

    Mob
    WU x1
    15 KBS

    Group WU & Mob

    Hang Power Cleans x3
    [email protected] 55#
    65-70-75-80#

    WOD
    For Max Reps:
    1 min HPC (75#)-9
    1 min Pike PU- 11
    2 min HPC- 15
    2 min Pike PU- 18
    3 min HPC- 18
    3 min Pike PU- 26
    Total: 97

  12. Gilles

    mob wux1 15 rep
    group mob wu
    95×3 115×3 115×3 115×3 115×3
    staying light
    for max rep
    1 min HPC = 11 115#
    1 min HSPU 8 with 25 plate and abmat
    2 min HPC 19
    2 min HSPU 10
    3 min HPC 30
    3 min HSPU 11
    total 89
    first time doing HSPU in a WOD

  13. Laura

    M+WU
    Group mob

    Hang Power Cleans x3
    Build up to WOD weight
    55-65-75-85#

    WOD: For max reps
    1 min HPC @85lb (7)
    1 min Pike Pushups (8)
    2 min HPC (11)
    2 min Pike Pushups (14)
    3 min HPC (14)
    3 min Pike Pushups (22)

    76 reps

    Thanks Kevin!

  14. Frankie

    WU X1 (15 reps) +15 KBS

    Hang Power Cleans x3
    95-115-135-155-175(1)

    WOD Scaled: For max reps:
    1 min HPC (135 #)
    1 min HSPU – HRPU
    2 min HPC
    2 min HSPU – HRPU
    3 min HPC
    3 min HSPU – HRPU
    Total: 92 reps
    Tried a few HSPUs at start but shoulder was too sore. HRPUs were slow and painful.

  15. Marcel

    WU x 1 – 15 reps + KBS

    HPC x 3 reps WU @ 95#

    115-135-145

    WOD: For max reps:

    [email protected] 135#

    1 min HPC = 9
    1 min HRPU = 14
    2 min HPC = 12
    2 min HRPU = 27
    3 min HPC = 18
    3 min HRPU = 31

    111 reps

    Had to scale to push-up, my neck is still sore from dropping on it during last HSPU WOD.

  16. Mike M

    Hang power cleans
    95×3; 115×3; 135×3; 155×6

    Hang power cleans 135# WOD
    The upside down push ups from a box

    Total reps : 120

    Then had cadets 6-9pm. Ron and Blake did awesome training them. I fit in some burpees squares and push ups in their 8 min WOD They had fun

  17. Heidi

    Hang Power Cleans x 3
    55-65-75-85-95(x2)

    WOD: HPC @ 80# and HSPU with Ab Mat
    1 Min. HPC = 13
    1 min HSPU = 7
    2 min HPC = 15
    2 min HSPU = 6
    3 min HPC = 20
    3 min HSPU = 9
    Total Reps = 69

    That was tough. HSPU’s died really quick. Liked this one though 🙂

  18. Heather

    HPC got up to #80 (~15# PR!)

    WOD with #70 and HSPU with #25 plate and ab mat
    100 reps – 32 of those were the last round of HSPU…not really sure what happened there!

    Time to graduate to the #10+ab mat combo for HSPU wods I think.

  19. Mob + WUx1 + Group Mob

    Hang Power Clean x3
    95-135-155-185#

    WOD Rx = 39 reps @ 6 min mark*

    *tapped out, back was fried from previous day’s front squats…

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