What’s holding you back? What are you going to do about it?
Power cleans – build up to WOD weight
15.4
AMRAP in 8 min
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 power cleans (185/125#/heavy)
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaling option:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.Women push press 65 lb. and clean 75 lb.
Congratulations Rob. Impressive work!
I won’t be able to make the 7 am class kev. Have to rest that throwing arm
Congratulations, Rob!
WU & Mob 15 WB @ 14#
Power clean heavy
WU x 3 @ 95-115-135-145#
15.4 AMRAP 8 min
Handstand push-ups
Power clean @135#
Total 29 reps
Thanks for help Mark. Also thanks Pattick and Chantel for the hints on HSPU. First time trying to kip interesting on balance off the wall when kipping.
WU & Mob 15 WB @ 14#
Power clean heavy
WU x 3 @ 95-115-125-135-145#
15.4 AMRAP 8 min
Handstand push-ups
Power clean @135#
Total 63 reps (15HSPU 3PC)
Thanks for counting for me Kelly and keeping me on track!
WU + Mob + 12 WB (tried the 12# at 9′)
Power cleans (heavy)
WU x 3 @ 55
3 x 75-85-90-75#
15.4 Scaled: 65 reps (5 more than the open)
QOD: time! always trying to work on making the best use of it…
Thanks Patrick!
Power cleans x3
45-65-85-95-105-115-115
Wod 15.4
10 presses @65
10 cleans @75
Total: 124 reps (3 rep pr from games)
Mobility
WU x 1 + 12 wall balls @14#
Strength: Power Cleans (build up to WOD weight)
65-75-85-95# x 3
WOD: 15.4 Scaled
AMRAP 8 mins
10 push presses @65#
10 cleans @75#
Total: 95 reps – matched my score from 15.4
Thanks so much Shawn for pushing me and keeping me on track. It really helped!
Was hoping for a PR but 3 Open WODs this week has done me in!
Happy Friday. Great job everyone 🙂
MOB + WU + 12 Wall Balls @14#
Group MOB
Strength: Power Cleans (build up to WOD weight)
95# – 2 sets 3 reps
115# – 2 sets 3 reps
135# – 3 sets 3 reps
WOD: 15.4 Scaled
AMRAP 8 mins
10 Push Press @95#
10 Power Clean @115#
Total: 3 rounds
7 AM Open Gym
Yo remé 8 kilómetros porque tengo miedo de Elba
Go TEAM 4!
Jajjajjajajajaj muy bien! Asi me gusta 😉
LOL! Muy bien amigo!
Rowed 2k for team 6
Go team 6!!
Superb!
Strength worked up to WOD weight
15.4 Rx
41 reps.
10 rep PR! Yay! HSPU felt much better..cleans still HEAVY lol
Nice PR!
Work up to wod weight for clean
55-65-75-85 – Wrist felt good so decided to use 75 for the power cleans
WOD – AMRAP 8 mins
10 Push press (65)
10 Power clean (75) – My wrist was sore after round 2 so switched to 1 arm KB power clean with 35#
Total: 101 reps. no PR, 1 rep shy of matching 😛
WOD rx’d: 47 reps.
3 reps short from last year…I’ll take that!
Yes, that is alot of HSPU and heavy cleans! Way to go Amanda!
Congrats Rob! It’s been an exciting week at the gym…the things you see at night time. 🙂
Power Clean x 3 – Build to WOD weight
45, 50, 55, 65, 70, 75 (PR for reps)
Games WOD 15.4 – Option
10 Push Press @ 40# (light for shoulder)
10 Power Cleans @ 60#
Total: 94 reps and a nice necklace of bruises!
Happy Weekend. Thanks for the class Patrick…we were awesome to coach.
Power cleans x3
95-135-155-185-205-225
WOD Rx’d
66 reps (17 rep PR!)
Very happy with that. Everything felt great today. Thanks for the class Blake. Try to keep up next time Amanda 🙂
Power Cleans X 5
135-165-185-205
WOD – 15.4 Scaled version Rx’d = 110 reps
13 rep PR from last year.
Thanks for the class Blake!!
Wod- started Rx finished not Rx. Everything sucked. 27 reps
Uhm, what about the Power Clean PR?
Ya ok that part didn’t suck
Embrace the suck!
Hang power clean x3(no jump)
stick-15# empty bar-20#-25#
WOD
15.4 scaled(to death 😛 )
Push Press x10 @25#
Hang Power Clean(no jump) x10 @25#
Total: 123 reps
QOD: “what’s holding you back?”
Ha! Isn’t that the question of the day!
I’d like to say something like “Fear” or “Injury”. But if I was being completely honest with myself, I’d say that the only thing really holding me back is ME. I mean, isn’t that the only thing that ever holds anyone back in life? Anything else is just an excuse 😉
Well done Rob!
WU & Mob 15 WB @ 14#
Power clean heavy
WU x 3 @ 135-155-165-175-185
15.4 as RX’d
AMRAP 8 min
Handstand push-ups
Power clean @185#
Total 30 reps
PR of 12 reps
Superb work am peeps!
Awesome PR!
M+WU
Group mob
Power clean x3, to WOD weight
55-65-75-85lb
15.4 AMRAP in 8mins
10 KB push press 15lb
10 power cleans 75lb
100 reps
mob wux1 + 10 wall ball
group mob
power clean 95×5 135×3 145×3 145×2
WOD 15.4 AMRAP in 8 min
scale
10 push press 95#
10 power clean 115#
82 rep
WU & Mob 15 WB @ 14#
Power clean heavy
WU x 3 @ 95-135-155-165-185
15.4 AMRAP 8 min – RX
Handstand push-ups
Power clean @185#
Total 29 reps
pretty happy with this 185# is very heavy. Unfortunately, I wrenched my neck coming down to hard on a HSPU.
WU x 1
No rowing today for team 3….I didn’t get there in time 🙁
Power Cleans x 3…built up to my WOD weight
65-75-85-95
WOD:
3 HSPU with Ab Mat
3 PC @ 95#
6 HSPU
3 HPC
9 HSPU
3 HPC
12 HSPU
6 HPC
15 HSPU….made it to 7 in this round at the time cap
Total Reps = 52
HSPU felt pretty good until the round of 12, then fell apart. FUN one
Power cleans at #55 – go heavier next time. Need to figure out a new clean weight in open gym.
HSPU with #25 plate and ab mat
107 Reps
Then open gym, worked on horizontal ring rows – can only do three in a row so far, it’s a start!
Then some mobility work.
Also took a wallball to the face on my first rep – bent my glasses all the hell and cut my nose…Don’t know what the problem is with my wallballs!
WU x 1 12 wall balls @14#
Strength: Power Cleans (build up to WOD weight)
65-75-85-95# x 3
WOD: 15.4 Scaled
AMRAP 8 mins
10 push presses @65#
10 cleans @75#
68 reps
Had 45 reps in March so very happy with this
QOD – my brain gets in my way I think to much and psych myself out.
Oops copy and pasted only did cleans up to 75# over and over and over trying to shrug and power under
Power cleans up to 165
WOD @ 165#
34 reps
WOD rx 20 reps 14 rep pr from 15.4