Weightlifting testing points:
-Kettlebell Test: 70# x10; 45# x15
-Hang Power Clean: 135/90# x3
-Power Clean: 200/140# x1
*if test was previously completed, work on one of the following (as dictated by your level)
-3×15 KBS
-3×8 Hang Power Cleans (70%)
-3×3 Power Cleans (80%)
-Build to a heavy C&J
If you get finished early, try this WOD.
EMOM for 12 min
Min 1 – 100m Sprint
Min 2 – Max KBS/HPC
Min 3 – Rest
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Weightlifting:
HPC up to 3 x 135#
Power Cleans x 1: 155, 165, 175, 185 (failed 2 attempts).
New level: Purple III
EMOM for 12 min
Min 1 – 100m Sprint
Min 2 – Max HPC 95# (16, 13, 15, 13 reps).
Min 3 – Rest
Weightlifting:
HPC up to 3 x 105
Power Cleans x 1: 105, 110, 115 (failed 2 attempts got third )
Did 3 sets of 3 more power cleans at 95#
EMOM for 12 min
Min 1 – 100m Sprint
Min 2 – Max HPC 65# (22,20,18,17 reps)
Min 3 – Rest
Weightlifting testing points:
3×3 Power Cleans (80%) = 105#
Had time left so did 115 x 2 and 125 x 1 (didn’t feel great), then back down for 3×3 at 115#
EMOM for 12 min
Min 1 – 100m Sprint
Min 2 – Max HPC
Min 3 – Rest
WOD at 55# – 20-17-20-21
Thanks Kevin! Fun week!
Hang Power Cleans 5 x 8 @ 85#
EMOM 12 Min
Min 1: 100m Sprints
Min 2: Max HPC @ 55# (30, 30, 31, 32)
Min 3: Rest
Fun, thanks Ingrid! Happy Father’s Day to all the dads out there!
PC #120
WOD 94 HPC 60#
Weightlifting – stayed at Blue 2
HPC 70# x5
EMOM for 12 min
Min 1 100m sprint = 33/31/31/31
Min 2 max HPC @ 50% (40#) = 21/23/20/19
Min 3 rest
Mucho gracious Blake!
Weightlifting
Snatch
65-75-85-95-105(f)-105×1
EMOM for 12 min
Min 1 100m sprint
Min 2 max HPC @ 50% (75#) = 18/19/18/17
Min 3 rest
Weightlifting:
Power Cleans up to 125#. Was working on 130# but had to stop to start WOD. Need to try 130# again next time.
EMOM for 12 min
Min 1 – 100m jog (feet aren’t happy lately)
Min 2 – Max HPC 65# (30-25-20-30 reps)
Min 3 – Rest
Head wasn’t into the WOD, could have pushed the middle rounds harder. Next time!
Thrusters
Warm them up.
25-35-45
Kept them light as right deltoid has been bothering me.
15-12-9 reps
Burpees
Jumping Pullups (6″ above head, chin over bar) *Must be under 6 minutes.
4:52
Jumped the first set of 15 burpees in and out. Walked the rest. When Brad put up my bar I requested 6inches from my head for exactly this reason.
Weightlifting:
Power Cleans
135-165..then the new reality kicked in…145-145-145-145
EMOM for 12 min
Min 1 – 100m Sprint (Racing speedy Jordan)
Min 2 – Max HPC 75# (30,27,29,25 reps)
Min 3 – Rest
Merci Ingrid!
Weightlifting
Power cleans
95 build up to 175 PR!!
Weightlifting
HPC 90×3 (PR) Purple 1
Tried Power Clean 110×1 3 times but failed each time… I know I need to get under it
EMOM for 12 mins
Min 1 – 100 M sprint (36,31,34,32)
Min 2 – Max HPC 55# (17,17,16,17)
Min 3 – Rest
Happy with my hang power clean. I wasn’t sure I could do the 90×3 but I did. Seriously a mind game 😁
Thanks Blake