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 🙂
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 😉
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 🙂 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 nooner😊.)
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 oxygen🙄
28 something. 🙂
1 Round:
800m Run
80 Double-unders – (scaled to 160 singles)
21 Hang Power Cleans –75#
2 Rounds:
400m Run
40 Double-unders – (scaled to 80 singles)
15 Hang Power Cleans (75#)
3 Rounds:
200m Run
20 Double-unders – (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