Last Prep Course before Fall

15
May

Last Prep Course before Fall

This Tuesday (tomorrow) will be our last Prep Course before the fall. If you have anyone that wants to get started in a small group setting, this is it.

Squat Clean + Hang Squat Clean
50-55-60-65-65-65

5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (155/105#/65%)

Amber and Davis are off on a North American tour. Have fun!

40 Responses

  1. Greg

    Wu
    #20 Med ball

    Squat Clean Hang Squat Clean
    50-55-60-65-65-65
    95 105 115 125 125 135 135

    5 rounds
    50 Double Unders (scale 12 x 35 kbs)
    5 Squat Cleans (155/105#/65%) 125
    Time 9:05
    Thanks Shane

      1. Greg D

        Thanks Shane looks like my speed drills are paying off. Still need work on my second pull hip extension and need to stop my early pull with arms. I will see where I am in 7 more weeks. Thanks for the help this morning greatly appreciated.

  2. Laura

    Squat Clean + Hang Squat Clean
    50-55-60-65-65-65%
    55-60-65-70-70-70#

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (70#)

    9:16

    Thanks Shane!

  3. MARK D

    MOB + Group WU & MOB

    Squat Clean + Hang Squat Clean
    50-55-60-65-65-65
    (65# x 2) x 3
    95# x 3

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (155/105#/65%) -75#

    TIME: 9:38

  4. Mario Arseneau

    Clean + Hang Clean x5 @ 115# (technique)

    WOD @ 115# = 9:04 (skipping wasnt good)

    Snatch Press 5-5-5-5-5 / 65-95-75-85-85#

    Snatch 3-3-3-3-3 / 115-125-135-135-135#
    – hard to get a good feel for getting under fast until 135#

    Front Squat 5-5-5-5-5 / 155-185-205-205-205#

  5. Squat Clean + Hang Squat Clean
    55-65-75-85-85-85#

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (85#)

    Time; 10:13

    Thanks for the class Kevin!
    Good luck Amber & Davis, I feel bad now … Ava came home from school and told me she wasn’t going to see Charlie anymore this school year, and I absolutely thought she was telling stories, ha-ha. Oops!

  6. Jacques L

    Squat Clean + Hang Squat Clean
    50-55-60-65-65-65
    95-115-135-155-155-155
    5 rounds
    50DU (100 Singles)
    5 Squat Cleans – 155#

    9:26

  7. Mario B

    Wu 500m row
    #20 Med ball EMOM

    Squat Clean Hang Squat Clean
    50-55-60-65-65-65
    105 115 125 135 135 135

    5 rounds
    50 Double Unders 100 singles
    5 Squat Cleans (155/105#/65%) 135
    Time 10:43

    Thanks Shane

  8. Tara Betts

    Squat Clean + Hang Squat Clean
    40-45-55-65-65-65

    WOD
    5rounds 12 min cap

    50 DU’s(200m row)
    5 Squat Cleans @65#

    Time: 11:58

    It’s funny how fast you can get off the rower and pick up the bar when there’s only 30 seconds left to the time cap. That was super grossπŸ˜›

  9. WUx1 + 500m row + Crossover Symmetry

    Squat Clean + Hang Squat Clean
    50-55-60-65-65-65%
    95-95-115-115-115-115

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (95#)

    8:56

    Thanks Shane!

  10. Kevin

    SC+HSC (1+1)
    135-145-155-165-165-165

    WOD Rx’d
    6:17

    Was not having a good double under day. Note to future self – don’t go for T&G reps at the start. It will hurt you later on.

  11. Mike M

    Squat cleans 50-60-60-65-65-65
    95-105-115-125-125-125.

    5 rounds of
    100 singles
    5 squat cleans 125#

    10:45
    Damn skipping rope

  12. Francis Landry

    nice to see a big 5PM class!
    WUx1
    group wu

    Squat Clean Hang Squat Clean
    50-55-60-65-65-65
    95 105 115 125 125 125 125

    WOD scaled
    5 rounds
    100 single unders
    5 Squat Cleans (125#)

    Time 10:56

  13. Hannah

    Squat Clean + Hang Squat Clean
    65-70-75-80-80-80lb

    5 rounds
    100 Singles
    5 Squat Cleans (155/105#/65%) 80lb

    9:50

  14. Matt D

    Squat Clean + Hang Squat Clean
    50-55-60-65-65-65
    65#-70#-80#-85#-85#-85#

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (85%)

    Time 12:45

    Gotta work on that skipping.. thanks for the tips Kevin!

  15. Squat clean + Hang squat clean (1+1)
    105-115-125-135-135-135#

    WOD Rx:
    6:16

    DU we’re ok today but my cardio hurts 😰
    Thanks Mandy!!

      1. Lol I did! by ONE second and because he happened to have his once every 3 year not great DU day…but I was very excited about that! Haha

  16. Janet

    Squat Clean Hang Squat Clean
    50-55-60-65-65-65%
    55-60-65-70-70-70#

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (65#)

    9:00

  17. Stacey

    Squat Clean Hang Squat Clean
    50-55-60-65-65-65
    45# – 50# – 55# – 60# – 60# – 60#

    5 rounds
    50 Double Unders (2x singles)
    5 Squat Cleans (65% – 60#)
    Time: 12:06
    Yucky… Ouchie… Foot cramp… Sweaty mess.

  18. Jackie

    WU + MOB x 1
    Med Ball Warmup

    Squat Clean + Hang Squat Clean
    50, 55, 60, 65, 65, 65%
    30, 35, 40, 45, 45, 45

    WOD
    5R
    100 Single Skips
    5 Squat Cleans @ 40

    7:40

    Thanks Shane.

  19. Remi

    Squat Clean + Hang Squat Clean
    50-55-60-65-65-65%
    55# 75# 75# 80# 80# 85#

    5 rounds
    50 Double Unders (2x singles) – 50 singles
    5 Squat Cleans (155/105#/65%) – 85#

    Time 11:34

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