Smorgasbord of movements

9
Nov

Smorgasbord of movements

EMOM for 3 min
3-5 Press (building)

EMOM for 3 min
3-5 Hang Power Cleans (building)

Complete as many reps as possible in 8 minutes of:
Shoulder presses (115/75#)
Each time you break, perform 50 double-unders
Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
Hang power cleans (205/135#)
Each time you break, perform 30 squats

Djidja enjoying the straddle stretch

12 Responses

  1. Kelly B

    EMOM for 3 min
    5 Press: 45-55-65#

    EMOM for 3 min
    5 Hang Power Cleans: 65-85-100#

    AMRAP in 8 mins
    Shoulder presses (@65#)
    Each time you break, perform 50 DU’s
    7,4,5,3,2 = 21
    5 sets of 50 DU’s unbroken! Must be a PR lol

    Rest 4 minutes

    AMRAP in 8 mins
    Hang power cleans (@95#)
    Each time you break, perform 30 squats
    13,13,11,7 = 44
    (only got in 21 squats on last set)

    Thanks Ingrid!

  2. Amanda Hunt

    Mobility and Warm up

    Strength
    EMOM for 3 min
    5 Press: 45# – 55# – 65#

    EMOM for 3 min
    5 Hang Power Cleans: 55# – 75#- 95#

    WOD
    AMRAP in 8 min:
    Shoulder presses (65#)
    Each break, 25 DU alternating / 1 SU
    10,6,6,7=30
    **Reached 20 DU alternating during one of my penalty rounds. That is a PR for me!! I was so excited and frustrated 😜.

    Rest 4 minutes

    Then, AMRAP in 8 min:
    Hang power cleans (85#)
    Each break, 30 squats
    10,7,5,5,7=34
    **Last round of HPC’s finished at time cap.

    Thanks Ingrid!!

  3. John Hunt

    EMOM for 3 min
    5 Presses
    65-95-115

    EMOM for 3 min
    5 Hang Power Cleans
    95-135-155

    Complete as many reps as possible in 8 minutes of:
    Shoulder presses 95#
    Each time you break, perform 50 double-unders
    12/6/6/5, 24 DU’s at cap

    Rest 4 minutes

    Then, complete as many reps as possible in 8 minutes of:
    Hang power cleans 145#
    Each time you break, perform 30 squats
    6/7/6/5, 3 squats at cap

    Thanks Kristen!

  4. Fred

    OM for 3 min
    3-5 Press (building)
    95-105 (failed)… shoulder issue-75-85#

    EMOM for 3 min
    3-5 Hang Power Cleans (building)
    135-145… missed a set due to press issue

    Complete as many reps as possible in 8 minutes of:
    Shoulder presses (115/75#) – Scaled to 85#
    Each time you break, perform 50 double-unders – Scaled to 40 DUs]
    13/4/6/7… all skipping unbroken (happy about that)

    Rest 4 minutes

    Then, complete as many reps as possible in 8 minutes of:
    Hang power cleans (205/135#) – Scaled to 135#
    Each time you break, perform 30 squats
    10/9/7/8/// squats… slow and steady

    Some good… some bad

  5. Christie Neate

    Warm Up
    SP – 55 (x5)-75(x3) -85# (x3)
    HPC – 85-105-105#

    WOD w 40 Singles
    SP @ 65# 9-8-7-6-5 (35 reps)
    HPC @ 105# 6-6-5-4-1 (22 reps)

    Note to future classes; tape your thumbs 🙂 Sure wish I had.
    Thanks Kevin!

  6. Catherine Wilson

    EMOM for 3 min
    3-5 Press (building)
    35, 40, 40,

    EMOM for 3 min
    3-5 Hang Power Cleans (building)
    55,60,65

    Complete as many reps as possible in 8 minutes of:
    Shoulder presses (35)
    Each time you break, perform 40 singles

    10/5/5/5/5/6

    Rest 4 minutes

    Then, complete as many reps as possible in 8 minutes of:
    Hang power cleans (55)
    Each time you break, perform 25 squats
    12/8/5/2

    There was a lot of time doing squats, I didn’t mind the skipping, but the squats were tough.

  7. Amy Hogan

    EMOM for 3 min
    3 Press: 55-65-65#

    EMOM for 3 min
    3 Hang Power Cleans: 85-95-105#

    AMRAP in 8 mins
    Shoulder presses (@55#)
    Each time you break, perform 40 DU’s

    8/5/5/4/1= 23

    Rest 4 minutes

    AMRAP in 8 mins
    Hang power cleans (@95#)
    Each time you break, perform 30 squats

    7/9/8/8=32

  8. Joe

    Ruth’s first full day of daycare so wanted to pick her up during class time so
    Home row
    30min 7000ish meters. Bum pretty tired from Monday.

  9. Heidi

    8 min AMRAP
    Max Shoulder Presses @ 55#. Every break 40 DU’s
    14-7-3-5 = 29 Shoulder Presses

    Rest 4 minutes

    8 min AMRAO
    Max Hang Power Cleans @ 65#. Every break 30 squats
    17-13-13 = 43 HPC

    Fun one….once it was over

  10. Laura

    Warm Up
    SP – 55-60-65#
    HPC – 85-95-105#

    WOD
    SP @ 55# 13-7-6-5, 50 DUs each break
    HPC @ 105# 6-5-5-4-1, 30 air squats each break

    Thanks Kristen!

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