Kind of a repeat

23
Jun

Kind of a repeat

12 rounds
2 Power Clean (65%) every 40 sec

Rest 4 min

12 rounds
2 Power Snatch (65%) every 40 sec

Rest 4 min

21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65#/less than 50%)

The first part should look familiar. We did this about 2 weeks ago, but added an extra rep. Really, 24 extra reps. Unless you got a crazy PR recently, you should be using the same weights.

Hollow holds!

Hollow holds!

22 Responses

  1. Greg

    WU Mob 400m run

    12 rounds
    2 Power Clean (65%) every 40 sec
    #120
    Rest 4 min
    12 rounds
    2 Power Snatch (65%) every 40 sec
    Modify to PC&PJ #120
    Rest 4 min
    21 – 18 – 15 – 12 – 9 – 6 – 3:
    Unbroken Thrusters (95/65#/less than 50%) #70
    Time 32:00 cap (8:00)
    Cash out 400m run with Jackie thanks!

    Thanks Shane. So frustrated with my left shoulder had to drop the bar from the top still too much pain with jerky movements. Good to see you back for 6am Kelly!

  2. Mobility
    WU x 1 + 400m run
    Group Mobility

    12 rounds
    2 Power Clean (@75#) every 40 sec

    Rest 4 min

    12 rounds
    2 Power Snatch (@55#) every 40 sec

    Rest 4 min

    21 – 18 – 15 – 12 – 9 – 6 – 3:
    Unbroken Thrusters (@45#)
    Time: 8:32

    Wow…haven’t worked out in 22 days…felt those thrusters…

    Glad to be back. Great job everyone. Thanks Shane!

  3. 12 rounds
    2 Power Clean every 40 sec – 85#

    Rest 4 min

    12 rounds
    2 Power Snatch every 40 sec – 55# – Kept it light, wrist still hurst on the wide overhead grip. 55 was just enough to make it feel like it was working but not hurting 🙂

    Rest 4 min

    21 – 18 – 15 – 12 – 9 – 6 – 3:
    Unbroken Thrusters – 45# (12 min cap)

    7:43 (time for thrusters)

  4. WU x 1 + 400 M Run

    12 rounds
    2 Power Clean 55# every 40 sec (up the weight next time)
    Rest 4 min

    12 rounds
    2 Power Snatch 35# every 40 sec (up the weight next time)

    Rest 4 min

    21 – 18 – 15 – 12 – 9 – 6 – 3:
    Unbroken Thrusters @ 25#

    31:50 (total time)

    800 M Run with Greg, on wobbly legs.

    Thanks Shane, that was a technical class to teach. I feel like I just ran a marathon. 🙂

  5. Adam

    Warm up & mob x1 plus 500m row
    12 rounds
    Hang power cleans every 40 sec (#115)
    Rest 4 mins
    12 rounds
    Power snatch every 40 sec (#95)

    Unbroken Thrusters (awesome!!! )
    21-18-15-12-9-6-3
    (#65)

    Time 7:31

    Layed comfortably on the floor for a minute or so and did 20 wallballs (#20)

    Great class, thanks Shane

  6. Hannah

    12 rounds
    2 Power Clean (65%) every 40 sec, 75lb
    Rest 4 min
    12 rounds
    2 Power Snatch (65%) every 40 sec, 40lb
    Rest 4 min
    21 – 18 – 15 – 12 – 9 – 6 – 3:
    Unbroken Thrusters (95/65#/less than 50%), 40lb

    Total time: 34:30

  7. Mario B

    12 rounds
    2 Power Clean (65%) every 40 sec, 95lb
    Rest 4 min
    12 rounds
    2 Power Snatch (65%) every 40 sec, 95lb
    Rest 4 min
    21 – 18 – 15 – 12 – 9 – 6 – 3:
    Unbroken Thrusters (95/65#/less than 50%), 75#,. Then down to #65.

    Did the first 21 unbroken at #75. Then obviously didn’t take a long break enough cuz got to 12/18 and couldn’t feel my arms and had to drop … took the #5 off. Took a breath and got the 18, really didn’t think I would get it but posted through. Think I’ll feel this on the am… Thanks Shane!

    Thrusters time 10:08?? Ten something?

  8. EMOTM 20 min
    4x Deadlift 155#

    Every 40 sec/12 rounds – 2x Power Clean 165#
    Rest 4 mins
    Every 40 sec/12 rounds – 2x Power Snatch 105#
    Rest 4 mins
    WOD = 10:03 @ 80#

  9. Steph H

    Mob
    WU x1
    400m run

    Group Mob & WU

    12 Rounds
    2 pwr Cl every 40 sec @ 65#
    Rest 4 min
    12 Rounds
    2 pwr sanatch @ 40#
    Rest 4 min
    12 min Cap
    21-18-15-12-9-6-3
    Thrusters unbroken @ 40#
    Time: 7.27

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