6
Apr
Lifting Day
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
AMRAP in 10 min
5 Hang Power Cleans (155/105#)
5 S2OH
5 Pistols (L)
5 Pistol (R)
Heidi
Lifting Day
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
AMRAP in 10 min
5 Hang Power Cleans (155/105#)
5 S2OH
5 Pistols (L)
5 Pistol (R)
Heidi
Mobility and Warm-up
5 sets
Hang Power Clean x 3
Lift every 90 sec
**55#, 65#, 70# x 2 sets, 75#
AMRAP in 10 min
5 Hang Power Cleans (55#)
5 S2OH
10 Lunges
170 Total Reps
Thanks Ingrid!!
Warmup & Mobility
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
55, 60, 65, 70, 75
AMRAP 10 Minutes
5HPC @ 55
5 S2OH
5 Lunges (R)
5 Lunges (L)
7 R, and up to 1 Lunge in the 8th R.
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
115-135-145-155-165
Wod purple (115#)
6 + 5 hpc
Hang Power Clean, Lift every 90 sec
45-50-55-60-65#
AMRAP in 10 min
5 Hang Power Cleans (55#)
5 S2OH
10 Alt lunges
>> 6 rounds + 2 lunges
Thanks Ingrid!
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
85-90-95-100-105#
AMRAP in 10 min
5 Hang Power Cleans (85#)
5 S2OH
10 Jumping Lunges
Total: 6 rounds + 3 S2OH
That felt heavy this morning but happy my shoulder held up.
Thanks Ingrid
STRENGTH
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
85-95-105-115-120#
WOD (Blue/Purple)
AMRAP 10 Minutes
5 HPC @ 75#
5 S2OH
10 Jumping Lunges
8 Rounds + 5HPC / 165 Total Reps
5 sets Power Clean, Below the Knee Power Clean & Hang Power Clean
55-65-65-70-75
AMRAP
5 Hang Power Cleans 60#
5 push jerks
5 lunges (R) 5 lunges (L)
6 rounds + 1 push jerk
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
105-135-150-165-170#
AMRAP in 10 min
5 Hang Power Cleans (155/105#) – scaled weight between purple and brown @ 135#… good weight
5 S2OH
10 jumping lunges
Score: 7 rounds even
First set with bar unbroken… subsequent sets 4+1/5
Hang Power Clean, Lift every 90 sec
40, 40, 45, 45, 50
AMRAP in 10 min
5 Hang Power Cleans (35#)
5 push press
10 Squats
6 rounds + 5 HPC, + 5 push press
Would have had a full 7 but I didn’t move my face out the way on that last push press, the barbell grazed the forehead and knocked the glasses askew.
Thanks Ingrid!
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
55-85-85-85-85# *Stayed at 65% to give my back a little break between sets.
AMRAP in 10 min
5 Hang Power Cleans (85#)
5 S2OH
5 Lunges (L)
5 Lunges (R)
5R + 10 Reps
Thanks Kevin!
PC/Below knee PC/ HPC every 90 sec
55/65/70/75/80#
Amrap 10min
5HPC (65#)
5S2OH
5 lunges(R)
5 Lunges (L)
Total- 6rds & 5 S2OH
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
65-65-85-95-105#
AMRAP in 10 min
5 Hang Power Cleans (85#)
5 S2OH
5 pistols (L)
5 pistols (R)
Total: 6 rounds + 1 S2OH
Barbell unbroken but transitions were slow.
Thanks Kevin!
Hang Power Clean, Lift every 90 sec
35-45-55-55-65#
AMRAP in 10 min
5 Hang Power Cleans (45#)
5 S2OH
10 Alt lunges
>> 8 rounds
On last round of lunges only got 8 in.
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
95-105-115-135-155
AMRAP in 10 min
5 Hang Power Cleans (115#)
5 S2OH
5 Pistols (L)
5 Pistol (R)
6 rounds plus 2 HPC
fun to do pistols.
Merci Ingrid!
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
85-95-105-115-125
AMRAP 10 Minutes
5HPC @ 105
5 S2OH
5 Lunges (L)
5 Lunges (R)
8 rds + 10 reps
5 set
HPC
95-105-115-125-130
WOD
AMRAP in 10 min
5 hang power clean 115#
5 S2OH
8 round
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
65-95-95-115-115
AMRAP 10 Minutes
5HPC @ 95
5 S2OH
5 Lunges (R)
5 Lunges (L)
5 rounds + 3HPC
Overheads were heavy.
Yay Neil!
Home WOD
2000m row 7:30.5
Amrap 15 min
3 pull-ups
6 pushups
9 squats
14 Rds
2000m row 8:01.1
Wod with.. pistols, and 95# for first 3 rounds, then dropped to 85# for the last two.
5 reps short of 5 rounds
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
115-135-155-185-205(failed the HPC)
AMRAP in 10 min
5 Hang Power Cleans (155/105#)
5 S2OH
5 Pistols (L)
5 Pistol (R)
4 or 5 rounds [email protected] 155#(first round did power cleans cause i dunno. Not listening I guess)
Barbell unbroken
Pistols was a mixture. Last round was 5 unbroken (R)Happy with that.
Power Clean + Below the Knee Power Clean + Hang Power Clean
95-115-135-145-155
AMRAP in 10 min
5 Hang Power Cleans 115#
5 S2OH
5 Pistols (L)
5 Pistol (R)
4 Rounds + 3 pistols (R)
Thanks Kevin!
Power Clean + Below the Knee Power Clean + Hang Power Clean
55# – 65# – 75# – 85# – 85#
AMRAP in 10 min – Blue
5 Hang Power Cleans (65#)
5 S2OH
5 Lunge (L)
5 Lunge (R)
Score: 6 rounds + 1 HPC
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
*40# – 50# – 55# – 60# – 65#
AMRAP in 10 min
5 Hang Power Cleans (40#)
5 Push press
10 lunges
*2 push presses into 8th round
Power Clean + PC from knees + HPC
55-65-75-85-90
10 Min AMRAP
5 Hang Power Cleans @ 80#
5 S2OH @ 80#
10 Jumping Lunges
5 Rounds + 5 + 5 + 3 Jumping lunges at time cap…..then finished last 7 jumping lunges. Those jumping lunges got “burny” very fast!