Clean Run

19
Sep

Clean Run

Reminder – gym is closed this weekend for a POWERLIFTING SEMINAR. Still 9 spots left.

RISE AND GRIND starts in October.

Power Clean practice

AMRAP in 20 min
7 Power Cleans (135/95#/60%)
7 Burpees
200m Run

Thanks to Mario B for creating Harold, the amazing team weight

30 Responses

  1. Shawn J

    MOB WUx1
    Group WU MOB

    Power Clean practice
    x5-65-85-105

    AMRAP in 20 min
    7 Power Cleans (105#/60%)
    7 Burpees
    200m Run

    7 rounds 180m at cap

  2. Remi Richard

    MOB WUx1
    Group WU MOB

    Power Clean practice
    95×5
    135×5
    155×5
    165×3

    AMRAP in 20 min
    7 Power Cleans 135# – first round 3&4, all other rounds quick singles
    7 Burpees – moderate and steady
    200m Run – average 1min runs, surprisingly ok – I mean at least it wasn’t a carry : )

    9 rounds RX with two seconds to spare

    Thank prof Shane. Great job 6AMers!

  3. Heather Sk

    Power clean practice
    Sets of 5
    35-55-75-85-96

    AMRAP in 20 mins :
    7 power cleans (at Rx of 95#)
    7 burpees
    200 m row

    Just finished 7 rounds at the cap!

  4. Mark D

    MOB + Group WU & MOB

    Power Clean practice x 5
    95# – 115# – 120# – 120#

    AMRAP in 20 min
    7 Power Cleans (135/95#/60%) – 115#
    7 Burpees
    200m Run

    ROUNDS: 5 + 100m

  5. Trent

    Power Clean practice x 5
    95 – 115 – 135 – 135

    WOD Rx’d
    7R+ 14reps

    Runs and burpees were a little slow, as expected, but cleans were surprisingly efficient and mainly unbroken.

  6. Del

    Power Clean practice
    115-125-135
    AMRAP in 20 min
    7 Power Cleans (135#)
    7 Burpees
    200m Run

    9 Rounds
    Runs were a bit slow but burpees felt great without a 20# ruck on my back 😀

    Thanks Amanda!

  7. Vanessa MacDonald

    Clean practice. Stayed at 65# to work on not bouncing off my thighs. Thanks for pointing that out Kevin

    AMRAP in 20 min
    7 Power Cleans (135/95#/60%) 65#
    7 Burpees
    200m Run

    7 rounds + 175m run. So close to 8!
    Cleans were unbroken. Burpees and run got slooow by the end. Good wod! I’m still red faced and sweating!

  8. Christie

    Power Clean practice
    55-60#… that was 60% so stayed there for WOD.

    AMRAP in 20 min
    7 Power Cleans (60#)
    7 Burpees
    200m Run *didnt get first round in under 2 minutes so scaled the remainder to 100m run

    Score was 8 rounds 8 reps
    Thanks Kevin!

  9. MOB WUx1 +CS
    Group WU MOB

    Power Clean practice
    x5-95-115-125-135-145

    WOD asRX’d
    AMRAP in 20 min
    7 Power Cleans (135#)
    7 Burpees
    200m Run

    7 Rounds + 7 PC + 7 burpees and about 75 meters into the run at cap.

    Thanks Shane!

  10. francis landry

    WUx1
    Group WU MOB

    Power Clean practice
    95-135-135

    WOD rX
    AMRAP in 20 min
    7 Power Cleans (135#)
    7 Burpees
    200m Run

    7 rounds + 6 PCs

  11. Gilles

    mob wux1 group mob wu
    power clean pratice
    95×5 115×5 115×5
    AMRAP in 20 min
    7 power clean 115 #
    7 burpees
    200 m run
    6 round 7 burpees

  12. Melanie M

    Power Clean practice
    35 – 45 – 55 – 65

    AMRAP in 20 min
    7 Power Cleans 60# (60%)
    7 Burpees
    200m Run
    8 rounds
    Thank you for the break down on the cleans (again)Amanda, as many times as I’ve done them, I always seem to forget the ‘slow deadlift’ part! It really helped me in the wod..
    I had one minute to finish my last run and it took all I had left to beat the clock, and with seconds to spare! It the first time in a long time I thought I was going to be sick when I finished!

    1. Melanie M

      I had some extra fun when I got home from work with a 12 min Emom..
      30 shoulder touches (holding my body still)
      2 – 10 second OHS holds
      I finished with 5 – 1 minute ruck overhead holds, with a one minute break in between each.

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