At least there’s no burpees

6
Oct

At least there’s no burpees

Hang Power Clean x3
Build up to 60%

1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)

2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)

3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)

Elba

Elba

35 Responses

  1. Greg

    Wu and mob
    Hang Power Clean x3
    Build up to 60%
    95-105-115

    1 Round:
    800m Run
    21 scale to #35KBD
    21 Hang Power Cleans (135/95#) #105

    2 Rounds:
    400m Run
    Scale 15 KBS #35
    15 Hang Power Cleans (135/95#) #105

    3 Rounds:
    200m Run
    scale 9 KBS #35
    9 Hang Power Cleans (135/95#) #105

    Time 27:34

    Hard one on grip strength
    Thanks shane! Great job to all good class.

  2. Mobility + 10 squats
    Group Mobility + WU

    Strength: Hang Power Clean x3
    Build up to 60%
    55-65-70#

    WOD:
    1 Round:
    800m Run
    80 Double-unders
    21 Hang Power Cleans (65#)

    2 Rounds:
    400m Run
    40 Double-unders
    15 Hang Power Cleans (65#)

    3 Rounds:
    200m Run
    20 Double-unders
    9 Hang Power Cleans (65#)

    Time: 22:41
    Again, not as bad as it looks. Thanks Shane/Matt. Great work everyone πŸ™‚

  3. MARK D

    MOB + Group MOB + WU

    Hang Power Clean x3
    Build up to 60% – 95#

    30 Min Cap

    1 Round:
    800m Run
    80 Double-unders
    21 Hang Power Cleans (135/95#) – 95#

    2 Rounds:
    400m Run
    40 Double-unders
    15 Hang Power Cleans (135/95#) – 95#

    3 Rounds:
    200m Run
    20 Double-unders
    9 Hang Power Cleans (135/95#) – 95#

    TIME: DNF…3 Skips and 9 HPCs short

    Thanks the run at the end Kelly…the maple tree is a lovely shade of red!

  4. Kevin

    Hang Power Cleans x5
    135-145-155

    WOD Rx’d
    17:26

    All unbroken expect 1 set of double unders. Tripped on 9/40.

    Would like to try this same workout with wall balls instead.

    1. Greg

      Hey Big guy just try it with #80 KBS swings and a #50 ruck sack on your back. In the mean time I will spray you down with a fire hose full of cold water. That ought to do it. All your sports into one.

  5. Samantha C

    I think I’m signed up for the noon but will not be able to make it. Could you please take me off if I am signed up. Thanks

  6. Hang Power Clean x3
    Build up to 60%
    75-95-115
    1 Round:
    800m Run
    80 Double-unders – x2 singles
    21 Hang Power Cleans – 95

    2 Rounds:
    400m Run
    40 Double-unders – x2 singles
    15 Hang Power Cleans (95#)

    3 Rounds:
    200m Run
    20 Double-unders – x2 singles
    9 Hang Power Cleans (95#)

    22:32

    Could probably go a bit heavier on HPCs

  7. Hannah

    M+52 birthday burpees
    Group mobility

    Hang Power Clean x3
    Build up to 60%, 65lb

    1 Round:
    800m Run
    160 singles
    21 Hang Power Cleans, 65lb

    2 Rounds:
    400m Run
    80 singles
    15 Hang Power Cleans

    3 Rounds:
    200m Run
    40 singles
    9 Hang Power Cleans

    28:05

  8. Amanda

    WOD with 85#, 28:09

    I HATED going in on my birthday and making everyone do burpees but I haven’t been in since Monday because I was busy with work and, this wod has a lot of my favourite things, I really didn’t want to miss it. Thank you for doing them, nooners! I’m very sorry!

  9. Steph H

    Mob
    11 Bday Burpees
    Group WU & Mob

    Hang Power Cleans x3
    55-55-60#

    WOD 30 mins
    1x 400m Run
    160 SU
    21 HPC (55#)
    2x 200m Run
    80 SU
    15 HPC
    3x 100m Run
    40 SU
    9 HPC
    Time: 22.53

    Happy Birthday Amanda! Glad we got Carly’s burpees instead of yours!

  10. Janet

    Hang Power Clean x3
    55-65-75-75

    1 Round:
    400m Run
    160 SU’s
    21 Hang Power Cleans (55#) (12&9)

    2 Rounds:
    200m Run
    80 SU’s
    15 Hang Power Cleans (55#) (11&4)

    3 Rounds:
    100m Run
    40 SU’s
    9 Hang Power Cleans (55#) (9)

    21:06

    Good to be back after a couple days off with a cold. Stuck with half runs to be under the cap.

  11. Frank

    Wu and mob
    Hang Power Clean x3
    95-115-135

    WOD scaled
    1 Round:
    800m Run
    160 SUs
    21 Hang Power Cleans #110

    2 Rounds:
    400m Run
    80 SUs
    15 Hang Power Cleans #110

    3 Rounds:
    200m Run
    80 SUs
    9 Hang Power Cleans #110

    Time 26:21

  12. Amy Hogan

    Mobility
    Group Mobility + WU

    Strength: Hang Power Clean x3
    Build up to 60%
    65-75-85#

    WOD:
    1 Round:
    800m Run
    80 Double-unders
    21 Hang Power Cleans (80#)

    2 Rounds:
    400m Run
    40 Double-unders
    15 Hang Power Cleans (80#)

    3 Rounds:
    200m Run
    20 Double-unders
    9 Hang Power Cleans (80#)

    Time: 27:25

  13. Mob
    11 Bday Burpees
    Group WU & Mob

    Hang Power Cleans x3
    55-60-65#

    WOD
    1x 500m row
    160 SU
    21 HPC (55#)

    2x 400m row
    80 SU
    15 HPC

    3x 200m row
    40 SU
    9 HPC
    Time: 21:16

  14. 1 Round:
    800m Run
    80 Double-unders – (scaled to 160 singles)
    21 Hang Power Cleans –75#

    2 Rounds:
    400m Run
    40 Double-unders – (scaled to 80 singles)
    15 Hang Power Cleans (75#)

    3 Rounds:
    200m Run
    20 Double-unders – (scaled to 40 singles)
    9 Hang Power Cleans (75#)

    28:22

    All runs unbroken.

  15. Amanda Beck

    Hpc x3
    45#-50-55

    Wod
    1 Round:
    500m Row
    160 single-unders
    21 Hang Power Cleans (45#)

    2 Rounds:
    400m Row
    80 single-unders
    15 Hang Power Cleans (45#)

    3 Rounds:
    300m Row
    40 single-unders
    9 Hang Power Cleans (45#)

    Time: 28:53

  16. M+52 birthday burpees
    Group mobility

    Hang Power Clean x3
    Build up to 60%, 75#

    1 Round:
    800m Run
    160 singles
    21 Hang Power Cleans, 60lb

    2 Rounds:
    400m Run
    80 singles
    15 Hang Power Cleans

    3 Rounds:
    200m Run
    40 singles
    9 Hang Power Cleans

    26:30

  17. Hpc x3
    55-60-60#

    Wod
    1 Round:
    800m Run
    160 single-unders
    21 Hang Power Cleans (60#)

    2 Rounds:
    400m Run (first run and scaled second to 200m)
    80 single-unders
    15 Hang Power Cleans (60#)

    3 Rounds:
    100m Run
    40 single-unders
    9 Hang Power Cleans (60#)

    Time: 25:56

    CO: Calf stretches 1min per side

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