Cleaning Day

EMOM for 10 min
Power Cleans x3
2 min @ 50%
2 min @ 60%
2 min @ 65%
2 min @ 70%
2 min @ 75%

For time:
50 Wall Balls
30 Power Cleans (155/105#/60%)
15 Muscle-ups (30 Pullups/Rows + 30 Dips)
*20 min cap
**Scaled clean weight is % of max lift ever

Compare to Jan.3/17

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28 thoughts on “Cleaning Day”

  1. Mobility
    Wu x 1
    Group WU + Mobility

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 55#
    2 min @ 60% 65#
    2 min @ 65% 70#
    2 min @ 70% 75#
    2 min @ 75% 80#

    For time:
    50 Wall Balls @10#
    30 Power Cleans (@65#)
    15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)

    Time: 10:30

    Thanks Matt. Good work everyone!

  2. EMOM for 10 min
    Power Cleans x 3
    — 2 min @ 50% 105#
    — 2 min @ 60% 130#
    — 2 min @ 65% 140#
    — 2 min @ 70% 150#
    — 2 min @ 75% 160#

    WOD:
    50 Wall Balls @ 20#
    30 Power Cleans @ 135#
    15 Muscle-ups (Scaled to 30 Pullups + 8 Ring Dips & 22 Box Dips)

    Time: 10:32

    Second 7 AM class in a row!

  3. Mobility
    Wu x 1
    Group WU + Mobility

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 85lbs
    2 min @ 60% 95lbs
    2 min @ 65% 105lbs
    2 min @ 70% 115lbs
    2 min @ 75% 125lbs

    For time:
    50 Wall Balls @14lbs
    30 Power Cleans (@105lbs)
    15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)

    Time: 9:58

    Gracias Matt!! Great job guys 😉

  4. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 105
    2 min @ 60% 135
    2 min @ 65% 145
    2 min @ 70% 155
    2 min @ 75% 165

    For time:
    50 Wall Balls unbroken
    30 Power Cleans (135#)
    15 Muscle-ups (scaled to 30 Pullups + 30 Box Dips)
    8:51 was 10:05 @115 with ring rows/parallette dips last time

    Thanks Matt!

  5. Christie Neate

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% – 55#
    2 min @ 60% – 65#
    2 min @ 65% – 75#
    2 min @ 70% – 85#
    2 min @ 75% – 90#

    For time:
    50 Wall Balls 10#
    30 Power Cleans (75#)
    30 Rows + 30 Dips
    *20 min cap

    Time: 11:07

    Wellll that was fun, ha-ha…. so many air balls for my wobbly legs.
    Thanks for the class Matt!

  6. I’ve signed up for the 5pm class…I may be a wee bit late or really late. Not sure who is coaching but will do my best to get there. Might only catch the WOD part. Need to be there or my Heather. 🙂

  7. Power cleans X3
    EMOTM x2- 50/60/65/70/75#

    Wod
    50 WB(6#)
    30 pwr cl(60#)
    30 R R
    30 box dips
    Time: 9.03

  8. Angela Steeves

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 35#
    2 min @ 60% 45#
    2 min @ 65% 50#
    2 min @ 70% 55#
    2 min @ 75% 60#

    For time:
    50 Wall Balls 8#
    30 Power Cleans (155/105#/60%) 45#
    15 Muscle-ups (30 Pullups/Rows + 30 Dips)
    *20 min cap
    **Scaled clean weight is % of max lift ever

    10:58 time

  9. Mobility
    Wu x 1
    Group WU + Mobility

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 75#
    2 min @ 60% 85#
    2 min @ 65% 95#
    2 min @ 70% 105#
    2 min @ 75% 115#

    For time:
    50 Wall Balls @10#
    30 Power Cleans (@95#)
    15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)

    Time: 9:39
    Thanks Amanda!

  10. Stephanie Davis

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 20#
    2 min @ 60% 25#
    2 min @ 65% 30#
    2 min @ 70% 35#
    2 min @ 75% 40#

    For time:
    50 Wall Balls (4#)
    30 Power Cleans (35#)
    15 Muscle-ups (30 Ring Rows + 30 Box Dips)

    Time – 13:16
    Thanks Blake!

  11. mob wux1
    EMOM for 10 min
    min 1-2 65#
    min 3-4 85#
    min 5-6 90#
    min 7-8 95#
    min 9-10 100#
    for time
    50 wall ball 14#
    30 power clean 95#
    15 MU ( 30 ring row 30 box dip )
    8:50

  12. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 55#
    2 min @ 60% 65#
    2 min @ 65% 70#
    2 min @ 70% 75#
    2 min @ 75% 80#

    For time:
    50 Wall Balls @8#
    30 Power Cleans (@65#)
    15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)

    Time: 10:55

  13. Romwod Wu
    Group Wu and mobility
    Power cleans x 3
    145/165/185/205/215

    Wod rx’d 8:38
    Wallballs went well, power cleans were fast singles mu’s took way lol get than they should have .. There were 2’s and 3’s. Need to work on mu’s and wall balls more…

    Thanks for the great class Amanda !

  14. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% – 95#
    2 min @ 60% – 125#
    2 min @ 65% – 135#
    2 min @ 70% – 140#
    2 min @ 75% – 145#

    For time:
    50 Wall Balls 14#
    30 Power Cleans (115#)
    30 pull-ups + 30 Ring Dips
    *20 min cap

    Time: 15:26

  15. Power Cleans X 3

    115-135-145-155-165

    Wod with 14# med ball, 135# PC and Ring Rows + Dips

    Time – 10:15

    Thanks for the class Amanda.

    Congrats on 1000 classes Heather M!!

  16. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 55#
    2 min @ 60% 65#
    2 min @ 65% 70#
    2 min @ 70% 75#
    2 min @ 75% 80#

    For time:
    50 Wall Balls @10#
    30 Power Cleans (@65#)
    15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)

    Time: 11:16

    I literally cut & pasted Kelly B’s WOD (except for the time, she beat me 🙁
    I nearly died during this one…my legs are so sore from Murph.

  17. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% (#65)
    2 min @ 60% (#75)
    2 min @ 65% (#80)
    2 min @ 70% (#90)
    2 min @ 75% (#95)

    For time:
    50 Wall Balls (#14)
    30 Power Cleans (#75)
    30 Pullups + 30 Ring Dips

    Time: 9:46

    Thanks Amanda!

  18. Lindsay Sherwood

    EMOM for 10 mins: power clean x 3
    2 mins @ 50%- 55#
    2 mins @ 60%- 65#
    2 mins @ 65%- 75#
    2 mins @ 70%- 85#
    2 mins @ 75%- 90#

    For time:
    50 wall balls (6#)
    30 power cleans @60%- 70#
    30 ring rows
    30 box dips with knees bent

    Time: 10:30

    Thanks Blake!

  19. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% – 115
    2 min @ 60% – 135
    2 min @ 65% – 155
    2 min @ 70% – 165
    2 min @ 75% – 170

    For time:
    50 Wall Balls – 30 – 10 – 10
    30 Power Cleans 155#
    15 Muscle-ups – scaled to (30 Rows with a box + 30 Box Dips)

    Great job 7pm! Thanks for the class Coach Blake!

  20. Wod scaled to 85# and pullups & dips
    16:24
    Dips went much better than expected, although they should have, I’m 10lbs less than last time I did them.
    I could certainly feel the effects of Murph from two days ago!

  21. Lisa MacLaughlin

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 35#
    2 min @ 60% 45#
    2 min @ 65%55#
    2 min @ 70%65#
    2 min @ 75% 75#

    For time:
    50 Wall Balls 12#
    30 Power Cleans (155/105#/60%)
    (30 Pullups/Rows + 30 Dips)
    *20 min cap
    **Scaled clean weight is % of max lift ever

    10:44

  22. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% 105
    2 min @ 60% 135
    2 min @ 65% 145
    2 min @ 70% 155
    2 min @ 75% 165

    For time:
    50 Wall Balls (20lb). 20-10-10-10
    30 Power Cleans (135) singles , 2-3 secs rest
    (30 Rows + 30 Dips)

    Time =10:13

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