Hang Power Clean x3
Build up to 60%
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#)
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#)
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#)
At least there’s no burpees
Wu and mob
Hang Power Clean x3
Build up to 60%
95-105-115
1 Round:
800m Run
21 scale to #35KBD
21 Hang Power Cleans (135/95#) #105
2 Rounds:
400m Run
Scale 15 KBS #35
15 Hang Power Cleans (135/95#) #105
3 Rounds:
200m Run
scale 9 KBS #35
9 Hang Power Cleans (135/95#) #105
Time 27:34
Hard one on grip strength
Thanks shane! Great job to all good class.
Well done Greg. That looked like a tough one!
Yes KBS hard on grip for HPC. Gasser
Good work Greg.
Thanks Kelly, this week has been tough!
Mobility + 10 squats
Group Mobility + WU
Strength: Hang Power Clean x3
Build up to 60%
55-65-70#
WOD:
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (65#)
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (65#)
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (65#)
Time: 22:41
Again, not as bad as it looks. Thanks Shane/Matt. Great work everyone ๐
Kelly awesome job this morning impressive time that was a hard one.
MOB + Group MOB + WU
Hang Power Clean x3
Build up to 60% – 95#
30 Min Cap
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#) – 95#
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (135/95#) – 95#
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (135/95#) – 95#
TIME: DNF…3 Skips and 9 HPCs short
Thanks the run at the end Kelly…the maple tree is a lovely shade of red!
The distraction worked, didn’t it ๐
Great job Mark. Next time look for the butterflies!
Open Gym with Paul & Anthony
Hang Power Cleans x 3 to 155#
WOD as Rx’d
25:50
Hang Power Cleans x5
135-145-155
WOD Rx’d
17:26
All unbroken expect 1 set of double unders. Tripped on 9/40.
Would like to try this same workout with wall balls instead.
Hey Big guy just try it with #80 KBS swings and a #50 ruck sack on your back. In the mean time I will spray you down with a fire hose full of cold water. That ought to do it. All your sports into one.
WOD Rx
24:51
Gross.
I think I’m signed up for the noon but will not be able to make it. Could you please take me off if I am signed up. Thanks
Hang Power Clean x3
Build up to 60%
75-95-115
1 Round:
800m Run
80 Double-unders – x2 singles
21 Hang Power Cleans – 95
2 Rounds:
400m Run
40 Double-unders – x2 singles
15 Hang Power Cleans (95#)
3 Rounds:
200m Run
20 Double-unders – x2 singles
9 Hang Power Cleans (95#)
22:32
Could probably go a bit heavier on HPCs
M+52 birthday burpees
Group mobility
Hang Power Clean x3
Build up to 60%, 65lb
1 Round:
800m Run
160 singles
21 Hang Power Cleans, 65lb
2 Rounds:
400m Run
80 singles
15 Hang Power Cleans
3 Rounds:
200m Run
40 singles
9 Hang Power Cleans
28:05
Great job Hannah, fun working out with you today
Thank you ๐ not sure if I would have finished without the much needed encouragement!
Please cancel my 5 pm. I left my stuff at home and there’s no way I’ll make it in time.
WOD with 85#, 28:09
I HATED going in on my birthday and making everyone do burpees but I haven’t been in since Monday because I was busy with work and, this wod has a lot of my favourite things, I really didn’t want to miss it. Thank you for doing them, nooners! I’m very sorry!
Happy birthday Amanda! (And thanks for going to the nooner๐.)
Hannah posted she did 52 birthday burpees!??
Mob
11 Bday Burpees
Group WU & Mob
Hang Power Cleans x3
55-55-60#
WOD 30 mins
1x 400m Run
160 SU
21 HPC (55#)
2x 200m Run
80 SU
15 HPC
3x 100m Run
40 SU
9 HPC
Time: 22.53
Happy Birthday Amanda! Glad we got Carly’s burpees instead of yours!
Hang Power Clean x3
55-65-75-75
1 Round:
400m Run
160 SU’s
21 Hang Power Cleans (55#) (12&9)
2 Rounds:
200m Run
80 SU’s
15 Hang Power Cleans (55#) (11&4)
3 Rounds:
100m Run
40 SU’s
9 Hang Power Cleans (55#) (9)
21:06
Good to be back after a couple days off with a cold. Stuck with half runs to be under the cap.
Wu and mob
Hang Power Clean x3
95-115-135
WOD scaled
1 Round:
800m Run
160 SUs
21 Hang Power Cleans #110
2 Rounds:
400m Run
80 SUs
15 Hang Power Cleans #110
3 Rounds:
200m Run
80 SUs
9 Hang Power Cleans #110
Time 26:21
Mobility
Group Mobility + WU
Strength: Hang Power Clean x3
Build up to 60%
65-75-85#
WOD:
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (80#)
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans (80#)
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans (80#)
Time: 27:25
Mob
11 Bday Burpees
Group WU & Mob
Hang Power Cleans x3
55-60-65#
WOD
1x 500m row
160 SU
21 HPC (55#)
2x 400m row
80 SU
15 HPC
3x 200m row
40 SU
9 HPC
Time: 21:16
That was a beast wod AND I forgot to write down my time….insufficient oxygen๐
28 something. ๐
1 Round:
800m Run
80 Double-unders โ (scaled to 160 singles)
21 Hang Power Cleans โ75#
2 Rounds:
400m Run
40 Double-unders โ (scaled to 80 singles)
15 Hang Power Cleans (75#)
3 Rounds:
200m Run
20 Double-unders โ (scaled to 40 singles)
9 Hang Power Cleans (75#)
28:22
All runs unbroken.
Wod with 1/2 runs and 55# – 22:39. Glad I picked the half runs. Started at 65# but within the first set I caught the barbell weirdly and it bothered my wrist.
Hpc x3
45#-50-55
Wod
1 Round:
500m Row
160 single-unders
21 Hang Power Cleans (45#)
2 Rounds:
400m Row
80 single-unders
15 Hang Power Cleans (45#)
3 Rounds:
300m Row
40 single-unders
9 Hang Power Cleans (45#)
Time: 28:53
M+52 birthday burpees
Group mobility
Hang Power Clean x3
Build up to 60%, 75#
1 Round:
800m Run
160 singles
21 Hang Power Cleans, 60lb
2 Rounds:
400m Run
80 singles
15 Hang Power Cleans
3 Rounds:
200m Run
40 singles
9 Hang Power Cleans
26:30
Hpc x3
55-60-60#
Wod
1 Round:
800m Run
160 single-unders
21 Hang Power Cleans (60#)
2 Rounds:
400m Run (first run and scaled second to 200m)
80 single-unders
15 Hang Power Cleans (60#)
3 Rounds:
100m Run
40 single-unders
9 Hang Power Cleans (60#)
Time: 25:56
CO: Calf stretches 1min per side