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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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Group WU
Hang Power Clean
5-5-5-5 (build up to WOD weight)
95-115-125-135
Wod @ #125
Time = 3:25
Fran cough for hours!
No kidding! Fast!
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!
WOD Rx
4:11
I liked this WOD, thanks for the push Josh. Fun class Steph!
It’s not fair that your little legs move SO FAST!
Nice work! I was chasing your time but just couldn’t get there!
Thanks Blake! I had to move it! Needed to make up some time.
Open Gym
HPC x5 up to 90#
WOD @ 90# 3:52
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!
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!
That was such a sight to see haha great job!
And hear! omg the wheezing!
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
You killed this Amy, awesome work!
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
HPC x5
85-95-100-105#
WOD Rx:
4:24
Ouch. Hang lifts just aren’t my thing, need to work on that!
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 😉
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!
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
Wod Rx-4:21
Fast time Dan!
HPC
5-5-5-5
build to WOD
45-55-55-55
WOD
55# …4:55
HPC
75-95-100-105
WOD
Rx-4:08
Great class Maria; I like this WOD 😉
Great job Elba! You were flying!
Hpc 5 reps
45-55-65-65
Wod at 65#
3:29
Also coughed for hours…
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)
70% = 80#
Time – 4:19
Hang power clean at 40, time 4:32. Loved this workout!