Poker tonight at 8pm!!
RUNNING CLINIC! Next TUESDAY with Coach Amanda at 7pm.
Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean
In 2 minutes, Run 400m
Max Hang Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Squat Cleans in 2 minutes
Weight = 95/65# or 50%
Compare to June 10/15
WUx1
Clean Complex – HPC 1PC 1SC
95 115 135 145 155 (165 f)
WOD with 400m runs
54 Reps – 30 HPC / 15 PC / 9 SC
13 rep PR
My test run was 1:44
My actual runs were 1:44, 2:05, 2:05
Good job Shawn nice running
WUx1 15RKBS
Clean Complex – HPC 1PC 1SC
95 115 125 135 145 155
WOD with 400m runs RX
53 Reps – 30 HPC / 15 PC / 8 SC
My test run was 1:36
My actual runs were 1:42, 2:00, 2:10
Thanks Mario this was a fun WOD!
Nice work Greg!
Greg, you are becoming quite a machine! Good work on the RX.
Mobility and Wu x 1 + 15 Russian kbs @80#
400m test run 1:40
Hang power clean + power clean + squat clean
Up to 195
Wod rx’d 91 reps
50 hpc/ 23 pc/ 18 squat cleans
Runs were 1:40/2:00/2:00 and they gassed me….
Great class Mario and great work 6 amer’s!!
Great job Shane massive number of reps!
Practice the following complex:
Hang Power Clean Power Clean Squat Clean
In 2 minutes, Run 400m
Max Hang Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Squat Cleans in 2 minutes
Complexe @95 ( back was sore so stayed there)
Test run = 1:46
HPC =27 PC = 18 squat clean = 15
Total 60 RX
Runs were 1:47, 1:57 & 1:53.
Weight = 95/65# or 50%
Great job Mario very good time on runs!
HPC + PC + SC
65-85-105#
Took it easy this morning
WOD Rx:
83 reps – pr of 22 reps from last year, big surprise to check that after!
40-25-17 today
25-20-16 last year
Clinic is Tuesday, not Wednesday!
MOB + WU + 15 Russian KBS
Group MOB
Test Run – 400 – 1:50min
Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean
WU – 95#
In 2 minutes, Run 400m – 1:50min
Max Hang Power Cleans in 2 minutes (used 65#)
In 2 minutes, Run 400m- 1:57min
Max Power Cleans in 2 minutes
In 2 minutes, Run 400m – (200m – 1:25min)
Max Squat Cleans in 2 minutes
TOTAL: 63 light reps
Way to push yourself Mark. Good job.
Test run 1:36
Complex
65#,75#,85#105#,115#
Wod
94 RX .
Didnt really take any breaks
Thought i was going to puke on the last run overall fun wod .
1st run 1:36
2nd run 2:00
3rd run 2:00
PR by 18 from last year !
Wod- 72 Rx’d
WUx1 + 15 rkbs
Clean Complex – HPC 1PC 1SC
95-115-125-135-145-155
WOD with 400m runs
575 Reps – 30 HPC / 28 PC / 17 SC
9 rep PR
My test run was 1:31
Great work am’ers!
Good job today Gabe nice running
575! Youre a machine !! … Lol i think its a typo
correction 75 reps
89 rx
Mob + WUx1
15 Russian KBS @ 40#:
Strength:
Hang Power Clean + Power Clean + Squat Clean
55-75-85-95-100#
Realized that 100# was a PR for both HPC and PC )
WOD at 55# with 400m row: 63 reps
Weight felt good, maybe even a bit light, but the rowing/barbell combo killed my grip. I’d like to someday try this with running to see if I could get a better score 🙂 It was a fun one though!
Thanks Mario!
Good job Laura
Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean
Practice run was 2:03 so stuck with 200M runs
In 2 minutes, Run 200m
Max Hang Power Cleans in 2 minutes @ 45#
In 2 minutes, Run 200m
Max Power Cleans in 2 minutes
In 2 minutes, Run 200m
Max Squat Cleans in 2 minutes
74 reps (two less than last year, but up 5# on weight. 50# next time for sure)
Thanks Mario. Good work to all the 400 M runners…you were speedy.
Nice rep count Jackie and with extra weight, good job. 🙂
Warm up & Mob (x1) plus 15 KBS (#35)
Practice following complex
Hang power clean, power clean, squat clean
95-75-75-65
Test run 400m time 2:07
In 2 min run 400m
Max HPC in 2 min
2 mins run 400m
Max PC
2 min run 400m
Max SC
76 reps (#65)
Scaled 200m run
Great class this morning, thanks Mario
BB complex
95-135-155-185#
WOD: 68 Rx
The running time bit into the lifting time just a bit…
Thanks Coach Blake!
The Nooner crew let me join them so…
HPC+PC+Squat Clean Complex
95 – 115 – 135 – 145 – 145
WOD as Rx’d
37+25+14=76 reps
Runs were 1:45 / 1:49 / 2:07
Clean complex: 55-65-75-85-95
WOD: with 200 meter run & 65#
Max Hang Power Cleans: 31
Max Power Cleans: 25
Max Squat CLeans: 16
Total reps = 72
Kuddo’s to those who ran the 400 meters. That was a tough one!
HPC + PC + SC
35-55-85-105-115-125 * ‘mental block’ at 125 is gone, Yay!…Progress!
WOD @ 65 with 200m run
43-26-17 = 86 (15 rep PR)
WUx1 + 15 KBS
group mob
Clean Complex – HPC 1PC 1SC
95-115-135-135
WOD Rx
65 Reps – 35 HPC / 20 PC / 10 SC
16 rep PR plus my last run was 400m and last year it was 200m
Congrats on the PR. Big progress!
WOD @ 200m & 75# = 48+39+21=108
HPC: 10-10-10-10-8
PC: 10-10-10-9
SC: all singles
All runs were about 60s long.
Nice score buddy!
Warm up with bench presses @ 225. 24 reps. And 2 straight toes to bar
BB complex
95-115-165-165-165
Opted for the 200 m run
95#
41 Hpc
20 pc
19 power squats
80 reps
Next time won’t chicken out on the run
Wod rx 71 17 rep pr
Beat ya 😉
Hang Power Clean Power Clean Squat Clean
35#, 55#, 65#, 70#, 75#
In 2 minutes, Run 200m
Max Hang Power Cleans in 2 minutes (30) @55#
In 2 minutes, Run 200m
Max Power Cleans in 2 minutes
(20) @ 55#
In 2 minutes, Run 200m
Max Squat Cleans in 2 minutes
(10) @ 55#
60 reps
HPC PC SC. 45# – 50# – 55#. Tried 60#, bent my wrist funny , didn’t finish the last set.
In 2 minutes, Run 200m
Max HPC in 2 minutes (17) @45#
In 2 minutes, Run 200m
Max Power Cleans in 2 minutes (15) @ 45#
In 2 minutes, Run 200m
Max Squat Cleans in 2 minutes
(9) @ 45#
Score : 41. Based on other scores… I think I went a little too heavy. My current 1RM for squat clean is 70#, but I thought 35# was too light for this wod.
WOD – Rx’d 55 reps
Note to future self…more reps in first round, broke them up too much.