Cleans & Cals

14
Jan

Cleans & Cals

Hang Power Clean x3
8 min to build to a moderate weight

5 rounds
6 Hang Power Cleans (building)
15/12 cal Row/Bike (peak watts)
Rest as needed b/w sets
*25 min cap

Jordan & Cheryl

10 Responses

  1. Christie Neate

    Hang Power Clean x3
    55-75-85#

    5 rounds
    6 Hang Power Cleans (building) 55-75-85-95-105#
    6 cal Bike (peak watts) – 19 seconds / 498 watts

    Great workout! Thanks Ingrid; cya soon!

  2. Fred

    Hang Power Clean x3
    8 min to build to a moderate weight
    95-115-135-155#

    5 rounds
    6 Hang Power Cleans (building)
    15/12 cal Row/Bike (peak watts)
    Rest as needed b/w sets
    *25 min cap
    1 – 135# x 367 W = 49,545 ~ weight belt got stuck in seat 🙁
    2 – 140# x 435 W = 60,900
    3 – 145# x 435 W = 63,075
    4- 150# x 435 W = 65, 250
    5 – 155# x 399 W = 61,895

    Could have gone a bit heavier on the cleans and reset between rounds 3/4 was a little too long and rushed me into the 5th round

    Fun and effective WOD!

  3. Blake

    My rowing numbers were not great, but I finished feeling like I got hit by a truck so I assume it was still effective!

    Watt HPC Score
    345 x 135 = 46575
    317 x 145 = 45965
    326 x 150 = 48900
    318 x 160 = 50880
    298 x 170 = 50660

  4. Laura

    That was a “fun” last class for a while!

    95# x 247watts = 23370
    105#x256 watts = 27195
    110#x318 watts = 34980
    115#x277 watts = 31855
    120#x284 watts = 34080

    Took a couple rounds to learn to row for watts apparently. 4th round I almost fell off the rower seat, guess I pulled too hard 😂

    Thanks Ingrid and Kevin!

    1. Laura

      PS. The 120# was broken into 4/2. I was sufficiently smoked by that point, but 4 reps at 92% of my 1RM is pretty awesome and definitely manageable if I was fresher!

  5. Kevin

    155# x 447 watts = 69,285
    175# x 442 watts = 77,350
    185# x 448 watts = 82,880
    195# x 486 watts = 94,770
    215# x 539 watts = 115,885

    The points are fun to look at!

  6. John Hunt

    Hang Power Clean x3
    8 min to build to a moderate weight

    5 rounds
    6 Hang Power Cleans
    15 cal Row
    Rest as needed b/w sets

    115# x 571=65,665
    125# x 560= 70,000
    135# x 478= 64,530
    145# x 456= 66,120
    155# x 451= 69,905

    Thanks Julia!

  7. Amanda Hunt

    Strength
    Hang Power Clean ×3
    8 min to build to a
    moderate weight

    55# – 65# – 75# – 85#

    5 rounds
    6 Hang Power Cleans (building)
    12 cal Row (avg. watts)
    Rest as needed

    55# x 269 avg Watts = 14,795
    65# x 280 avg Watts = 18,200
    75# x 271 avg Watts = 20,325
    85# x 262 avg Watts = 22,270
    95# x 275 avg Watts = 26,125

    Thanks Ingrid!!

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