Hang On For Dear Life!

2
Sep

Hang On For Dear Life!

UB Pull Training

E3MOM for 15 min
8 Hang Power Cleans (135/95#)
20/15 Cal Bike/Row

Running in the rain

10 Responses

  1. Amanda Hunt

    Mobility and Warm-up

    Strength
    Scap pull-ups
    5-6 sets of 3-5 Reps
    3-5 sec + 10-15 sec chin over bar

    **5 sets of scap pull-ups completed with 4 x chin over bar 10-15 sec

    WOD
    E3MOM for 15 min
    8 Hang Power Cleans (80#)
    15 Cal Row

    Thanks Shane!!

  2. Kelly B

    Strict Pullups
    4 x 5 sets

    E3MOM for 15 min
    8 Hang Power Cleans (85# for 3 rounds, 95# for 2 rounds)
    15 Cal Row

    Thanks Shane and Jackie for looking out for my best interests with the weight change lol 😉
    Fun one!

  3. Christie Neate

    4 Sets
    8 Ring Rows + 20 second hang

    E3MOM for 15 min
    8 Hang Power Cleans (80#)
    12 Cal Bike

    Dropped to 9 Cal in rounds 4 &5 – first WOD back so tried to keep things moderate. HPC should have been 95# – next time!
    Thanks Kevin

  4. Catherine Wilson

    Mobility & Warm Up
    Ring Rows 4 – 5 Sets 5 – 8 Reps +10 – 20 Sec Bar Hang

    1. 8 +20
    2. 8 +20
    3. 8 +20
    4. 8 +20
    5. 8 +20 (This was the hardest to hang)

    E3MOM for 15 min
    8 Hang Power Cleans (55)
    12 Cal Row

    I did try to do them at 65lbs, but the left arm wasn’t having it, so went down to a nice but not to comfortable 55.

    Thanks Shane for the pacing information for the Rower.

  5. David Wiens

    Mobility and Warm-up

    Strength
    Weighted Pull-ups
    3 sets of 5 reps

    25# (4 reps), 20# (5 reps), 20# (5 reps)

    WOD
    E3MOM for 15 min
    8 Hang Power Cleans (115#)
    20 Cal Row

    After two rounds, the weight was feeling really heavy, so dropped to 95# for final three rounds.

    Thanks Shane!!

  6. John Hunt

    UB Pull Training
    5×3 Weighted C2B
    5#-10#-5#-5#-5#

    E3MOM for 15 min
    8 Hang Power Cleans 135#
    20 Cal Row

    2 rounds with 135#, took a break on the 3rd round (felt a pop in my back), 2 Rounds with 95#

    Thanks Blake!

  7. Gabriel

    Strength
    Strict Chin ups
    5 sets of 5 reps

    WOD
    E3MOM for 15 min
    8 Hang Power Cleans (40# DB Right Arm Only)
    20 Cal Row

    Was done the 20 cal for each round between 1:20 to 1:30

  8. Jordan Sanipass

    Strict C2B – 4 sets 2-4 reps
    4,3,3,2

    E3MOM for 15 mins
    8 hang power cleans (115#)
    20 cals rowing
    I didn’t keep track on what time I finished the whole round, but I know I was done rowing at 53 seconds at every round!

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