Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
Row 1000m
then 6 Rounds
10 Wall Ball (20/14# @ 10/9′)
2 Hang Squat Cleans (185/135#/80%)
*Pace the row. Pick a med ball you can do unbroken. And focus on all the main points of the clean (the coach will review these).
Group MOB WU
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
95×5
115-135-155
Row 1000m
then 6 Rounds
10 Wall Ball (20#)
2 Hang Squat Cleans (155#)
Time = 14:20
Wu and mob
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
Wu 5×95
Sets at 115-135-145
Row 1000m
then 6 Rounds
10 Wall Ball (20/14# @ 10/9′) scale 16#
2 Hang Squat Cleans (185/135#/80%
Scaled at 115#
Time 15:09
Tha ks Shane tough one.
MOB + Group WU & MOB
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
WU – 75# x 5
85# – 95# – 105#
Row 1000m
then 6 Rounds
10 Wall Ball (20/14# @ 10/9′) – 14#
2 Hang Squat Cleans (185/135#/80%) – 105#
TIME: 12:02
WOD @ 125#
12:02
Hang Squat Cleans
3 sets of 2 reps at 60-70-80%
3 minutes of rest between each set.
WU – 85# x 5
95# – 105# – 120#
Row 1000m
then 6 Rounds
10 Wall Ball @ 14#
2 Hang Squat Cleans @ 105#
11:41
Thanks Shane – I liked that once it was over 🙂
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
wu-95×5,105-125-145
Row 1000m
then 6 Rounds
10 Wall Ball (20/14# @ 10/9′)
2 Hang Squat Cleans (185/135#/80%) – 145#
11:54
Went a little to quick into the first Hang Squat Clean and my Hammy’s said nope! After a little rest things went ok 😉
Thanks Matt and Amanda!!
Hang Cleans x2
145-165-185
WOD Rx’d
9:13
Row – 3:40
WB – unbroken
HC – unbroken (but slow getting on the bar)
Can someone please cancel my 11am open gym spot, please and thank you…won’t be able to make it in on time.
Mobility
Group warm-up and movement practice
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
Warm-up 30×5
35, 40, 45 x 2
Row 1000m
Then 6 Rounds
10 Wall Balls (8# @ 9′) all unbroken, these felt good. Probably the 9′ target!
2 Hang Squat Cleans (45#)
11:20
Thanks for the class Shane and Matt. Some great tips as usual Shane!
Hang Squat Cleans x 2
125 – 145 – 170 – 190
Row 1000m then
6 Rounds of:
— 10 Wall Balls
— 2 Hang Squat Cleans @ 170#
TIME: 12:34
Hang Squat clean X 2
155-175-195
Wod Rx’d – 12:12
Nice work Jeffrey
Mob
Group Mob & WU
Hang Squat Clean
3 sets x2
WU @55#
60-70-80#
WOD
Row 1000m
Then… 6 rounds
10 WB (8#)
2 Hang Sq Cl (80#)
Time: 12.11
Wod with 105#. 10# less than my 80% and they were still brutally fk’ing heavy!
I liked the wod though! Even though there were wall balls in it!
14:37
group wu and mob
hang squat cleans
warmup @ 50%- 45#
3 sets of 2 reps
60%- 55#
70%- 60#
80%- 70#
WOD;
1000m row
6 rounds of;
10 wall balls 6#- did one set and my knees were killing me, changed to push press after that with 45# bar
2 hang squat cleans- after the first round switched to hang cleans with 70#
Time- 13:12
MOB + 10 Pull Ups
Group MOB & WU
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
55×5
65-75-85
Row 1000m
then 6 Rounds
10 Wall Ball (14#)
2 Hang Squat Cleans (85#)
Time = 11:54
WUx1
Group MOB WU
Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.
85×5
100-115-135
Row 1000m
then 6 Rounds
10 Wall Ball (20#)
2 Hang Squat Cleans (145#)
Time = 12:23