A Clean Run

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Hang Power Clean
5-5-5-5 (build up to WOD weight)

10 Hang Power Cleans (155/105#/70%)
2x10m Sprint
8 HPC
4x10m Sprint
6 HPC
6x10m Sprint
4 HPC
8x10m Sprint
2 HPC
10x10m Sprint

Compare to Mar.30/15

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29 thoughts on “A Clean Run”

  1. WOD Rx
    4:25

    Thank you to everyone who has bought tickets for the Christmas basket or made a donation so far 🙂 We’re excited to help this mom and her two boys and your contribution is greatly appreciated!

    1. It’s not fair that your little legs move SO FAST!

      Nice work! I was chasing your time but just couldn’t get there!

  2. HPC x 5 to 190# (PR reps…thanks for the push Josh!)

    WOD as Rx’d
    4:14

    I was happy with the HPCs but could have pushed a little more on the first couple runs.
    Sub-4 min next time.

    Great workout!

  3. Open gym this morning

    Every 30 sec for 5 min
    Alternating
    1 bar muscle up
    3 strict HSPU (10# plate abmat)

    3 rounds
    2km row
    Rest 1 min

    7:39-7:40-7:36

    This evening after the 4pm class:
    Wod Rx’d
    2:41 (unbroken in jeans)

    Thanks to the 4pm for the cheers!

  4. Mobility
    Group WU

    Hang Power Clean
    5-5-5-5 (build up to WOD weight)
    75-85-95-105

    Wod @ #105
    Time = 3:56 Rx

  5. Mob

    Group WU

    Hang Power Clean WU

    Hang Power Clean
    5(55#)- 5(60#)- 5(65#)- 5(70#)

    WOD
    10 Hang power Clean (70#)
    2x 10m sprint
    8 HPC
    4x 10m sprint
    6 HPC
    6x 10m sprint
    4 HPC
    8x 10m sprint
    2 HPC
    10x 10m sprint
    Time: 4.51

  6. Open gym fun
    Hang power cleans
    Knee raises
    Kick outs
    Russian twists

    Laying on the floor having a counseling session with Tara.

    All in all, good wod 😉

  7. wux2

    Hang Power Cleanx5
    95-115-135-155

    Wod @ #135
    Time = 4:41
    PR of 22 seconds
    Thanks to Pat and Maria for cheering me on!

  8. group wu
    hang power clean
    95×5 115×5 125×3
    drop to 95 work on snapping the hip
    WOD
    10 HPC 95#
    2x 10 m sprint
    8 HPC
    4 x m
    6HPC
    6 x 10 m
    4 HPC
    8 x 10 m
    2 HPC
    10 x 10 m
    time 3:00

  9. Hang Power Clean
    5-5-5-5 (build up to WOD weight) #65

    10 Hang Power Cleans (155/105#/70%) #65
    2x10m Sprint
    8 HPC
    4x10m Sprint
    6 HPC
    6x10m Sprint
    4 HPC
    8x10m Sprint
    2 HPC
    10x10m Sprint

    3:58 ( 5 sec slower than last time, but with 5# more on the bar)

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