Friday’s QOD

13
May

Friday’s QOD

Poker tonight at 8pm!!

RUNNING CLINIC! Next TUESDAY with Coach Amanda at 7pm. 

Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean

In 2 minutes, Run 400m
Max Hang Power Cleans in 2 minutes

In 2 minutes, Run 400m
Max Power Cleans in 2 minutes

In 2 minutes, Run 400m
Max Squat Cleans in 2 minutes

Weight = 95/65# or 50%

Compare to June 10/15

Dan

40 Responses

  1. Shawn J

    WUx1

    Clean Complex – HPC 1PC 1SC
    95 115 135 145 155 (165 f)

    WOD with 400m runs
    54 Reps – 30 HPC / 15 PC / 9 SC
    13 rep PR

    My test run was 1:44
    My actual runs were 1:44, 2:05, 2:05

  2. Greg

    WUx1 15RKBS

    Clean Complex – HPC 1PC 1SC
    95 115 125 135 145 155

    WOD with 400m runs RX
    53 Reps – 30 HPC / 15 PC / 8 SC

    My test run was 1:36
    My actual runs were 1:42, 2:00, 2:10

    Thanks Mario this was a fun WOD!

  3. Shane Hayes

    Mobility and Wu x 1 + 15 Russian kbs @80#
    400m test run 1:40
    Hang power clean + power clean + squat clean
    Up to 195
    Wod rx’d 91 reps
    50 hpc/ 23 pc/ 18 squat cleans
    Runs were 1:40/2:00/2:00 and they gassed me….
    Great class Mario and great work 6 amer’s!!

  4. Mario B

    Practice the following complex:
    Hang Power Clean Power Clean Squat Clean

    In 2 minutes, Run 400m
    Max Hang Power Cleans in 2 minutes

    In 2 minutes, Run 400m
    Max Power Cleans in 2 minutes

    In 2 minutes, Run 400m
    Max Squat Cleans in 2 minutes

    Complexe @95 ( back was sore so stayed there)
    Test run = 1:46
    HPC =27 PC = 18 squat clean = 15
    Total 60 RX
    Runs were 1:47, 1:57 & 1:53.

    Weight = 95/65# or 50%

  5. HPC + PC + SC
    65-85-105#
    Took it easy this morning

    WOD Rx:
    83 reps – pr of 22 reps from last year, big surprise to check that after!

    40-25-17 today
    25-20-16 last year

  6. MARK D

    MOB + WU + 15 Russian KBS
    Group MOB

    Test Run – 400 – 1:50min

    Practice the following complex:
    Hang Power Clean + Power Clean + Squat Clean
    WU – 95#

    In 2 minutes, Run 400m – 1:50min
    Max Hang Power Cleans in 2 minutes (used 65#)
    In 2 minutes, Run 400m- 1:57min
    Max Power Cleans in 2 minutes
    In 2 minutes, Run 400m – (200m – 1:25min)
    Max Squat Cleans in 2 minutes
    TOTAL: 63 light reps

  7. Breanna

    Test run 1:36

    Complex
    65#,75#,85#105#,115#

    Wod
    94 RX .

    Didnt really take any breaks
    Thought i was going to puke on the last run overall fun wod .

    1st run 1:36
    2nd run 2:00
    3rd run 2:00

    PR by 18 from last year !

  8. WUx1 + 15 rkbs

    Clean Complex – HPC 1PC 1SC
    95-115-125-135-145-155

    WOD with 400m runs
    575 Reps – 30 HPC / 28 PC / 17 SC
    9 rep PR

    My test run was 1:31

    Great work am’ers!

  9. Mob + WUx1
    15 Russian KBS @ 40#:

    Strength:
    Hang Power Clean + Power Clean + Squat Clean
    55-75-85-95-100#
    Realized that 100# was a PR for both HPC and PC )

    WOD at 55# with 400m row: 63 reps
    Weight felt good, maybe even a bit light, but the rowing/barbell combo killed my grip. I’d like to someday try this with running to see if I could get a better score 🙂 It was a fun one though!

    Thanks Mario!

  10. Practice the following complex:
    Hang Power Clean + Power Clean + Squat Clean
    Practice run was 2:03 so stuck with 200M runs

    In 2 minutes, Run 200m
    Max Hang Power Cleans in 2 minutes @ 45#
    In 2 minutes, Run 200m
    Max Power Cleans in 2 minutes
    In 2 minutes, Run 200m
    Max Squat Cleans in 2 minutes

    74 reps (two less than last year, but up 5# on weight. 50# next time for sure)

    Thanks Mario. Good work to all the 400 M runners…you were speedy.

  11. Adam

    Warm up & Mob (x1) plus 15 KBS (#35)
    Practice following complex
    Hang power clean, power clean, squat clean
    95-75-75-65
    Test run 400m time 2:07

    In 2 min run 400m
    Max HPC in 2 min
    2 mins run 400m
    Max PC
    2 min run 400m
    Max SC

    76 reps (#65)
    Scaled 200m run

    Great class this morning, thanks Mario

  12. Alex G

    BB complex
    95-135-155-185#

    WOD: 68 Rx

    The running time bit into the lifting time just a bit…

    Thanks Coach Blake!

  13. Blake

    The Nooner crew let me join them so…

    HPC+PC+Squat Clean Complex
    95 – 115 – 135 – 145 – 145

    WOD as Rx’d
    37+25+14=76 reps
    Runs were 1:45 / 1:49 / 2:07

  14. Heidi

    Clean complex: 55-65-75-85-95

    WOD: with 200 meter run & 65#
    Max Hang Power Cleans: 31
    Max Power Cleans: 25
    Max Squat CLeans: 16
    Total reps = 72

    Kuddo’s to those who ran the 400 meters. That was a tough one!

  15. Mel G

    HPC + PC + SC
    35-55-85-105-115-125 * ‘mental block’ at 125 is gone, Yay!…Progress!

    WOD @ 65 with 200m run

    43-26-17 = 86 (15 rep PR)

  16. Frankie

    WUx1 + 15 KBS
    group mob

    Clean Complex – HPC 1PC 1SC
    95-115-135-135

    WOD Rx
    65 Reps – 35 HPC / 20 PC / 10 SC
    16 rep PR plus my last run was 400m and last year it was 200m

  17. Mike M

    Warm up with bench presses @ 225. 24 reps. And 2 straight toes to bar
    BB complex
    95-115-165-165-165

    Opted for the 200 m run
    95#
    41 Hpc
    20 pc
    19 power squats

    80 reps
    Next time won’t chicken out on the run

  18. Janet

    Hang Power Clean Power Clean Squat Clean
    35#, 55#, 65#, 70#, 75#
    In 2 minutes, Run 200m
    Max Hang Power Cleans in 2 minutes (30) @55#
    In 2 minutes, Run 200m
    Max Power Cleans in 2 minutes
    (20) @ 55#
    In 2 minutes, Run 200m
    Max Squat Cleans in 2 minutes
    (10) @ 55#

    60 reps

  19. Stacey

    HPC PC SC. 45# – 50# – 55#. Tried 60#, bent my wrist funny , didn’t finish the last set.
    In 2 minutes, Run 200m
    Max HPC in 2 minutes (17) @45#
    In 2 minutes, Run 200m
    Max Power Cleans in 2 minutes (15) @ 45#
    In 2 minutes, Run 200m
    Max Squat Cleans in 2 minutes
    (9) @ 45#

    Score : 41. Based on other scores… I think I went a little too heavy. My current 1RM for squat clean is 70#, but I thought 35# was too light for this wod.

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