Hang On For Dear Life!

11 thoughts on “Hang On For Dear Life!”

1. Amanda Hunt

   September 2, 2021 at 7:06 am

   Mobility and Warm-up

   Strength
   Scap pull-ups
   5-6 sets of 3-5 Reps
   3-5 sec + 10-15 sec chin over bar

   **5 sets of scap pull-ups completed with 4 x chin over bar 10-15 sec

   WOD
   E3MOM for 15 min
   8 Hang Power Cleans (80#)
   15 Cal Row

   Thanks Shane!!
2. Kelly B

   September 2, 2021 at 10:17 am

   Strict Pullups
   4 x 5 sets

   E3MOM for 15 min
   8 Hang Power Cleans (85# for 3 rounds, 95# for 2 rounds)
   15 Cal Row

   Thanks Shane and Jackie for looking out for my best interests with the weight change lol 😉
   Fun one!
3. Christie Neate

   September 2, 2021 at 2:36 pm

   4 Sets
   8 Ring Rows + 20 second hang

   E3MOM for 15 min
   8 Hang Power Cleans (80#)
   12 Cal Bike

   Dropped to 9 Cal in rounds 4 &5 – first WOD back so tried to keep things moderate. HPC should have been 95# – next time!
   Thanks Kevin
4. Catherine Wilson

   September 2, 2021 at 2:39 pm

   Mobility & Warm Up
   Ring Rows 4 – 5 Sets 5 – 8 Reps +10 – 20 Sec Bar Hang

   1. 8 +20
   2. 8 +20
   3. 8 +20
   4. 8 +20
   5. 8 +20 (This was the hardest to hang)

   E3MOM for 15 min
   8 Hang Power Cleans (55)
   12 Cal Row

   I did try to do them at 65lbs, but the left arm wasn’t having it, so went down to a nice but not to comfortable 55.

   Thanks Shane for the pacing information for the Rower.
5. David Wiens

   September 2, 2021 at 4:21 pm

   Mobility and Warm-up

   Strength
   Weighted Pull-ups
   3 sets of 5 reps

   25# (4 reps), 20# (5 reps), 20# (5 reps)

   WOD
   E3MOM for 15 min
   8 Hang Power Cleans (115#)
   20 Cal Row

   After two rounds, the weight was feeling really heavy, so dropped to 95# for final three rounds.

   Thanks Shane!!
6. John Hunt

   September 2, 2021 at 4:41 pm

   UB Pull Training
   5×3 Weighted C2B
   5#-10#-5#-5#-5#

   E3MOM for 15 min
   8 Hang Power Cleans 135#
   20 Cal Row

   2 rounds with 135#, took a break on the 3rd round (felt a pop in my back), 2 Rounds with 95#

   Thanks Blake!
7. Joe

   September 2, 2021 at 5:29 pm

   Ub pull
   20# (3+2) 15# (4+1) 10# (5)
   WOD e3mom 15min
   8 hang power cleans 135#
   20cal row
   1:14/1:20/1:20/1:21/1:49
8. Stephdh120

   September 2, 2021 at 5:47 pm

   5 x5 Scap PU
   and tried Chin over bar holds…no go yet

   E3MOM
   8 Hang Power Cleans (65#)
   15 Cal Row
9. Gabriel

   September 2, 2021 at 6:20 pm

   Strength
   Strict Chin ups
   5 sets of 5 reps

   WOD
   E3MOM for 15 min
   8 Hang Power Cleans (40# DB Right Arm Only)
   20 Cal Row

   Was done the 20 cal for each round between 1:20 to 1:30
10. Jordan Sanipass

    September 2, 2021 at 7:54 pm

    Strict C2B – 4 sets 2-4 reps
    4,3,3,2

    E3MOM for 15 mins
    8 hang power cleans (115#)
    20 cals rowing
    I didn’t keep track on what time I finished the whole round, but I know I was done rowing at 53 seconds at every round!
11. Neil

    October 13, 2021 at 7:34 pm

    UB Pull Training
    5×3 Weighted C2B
    BW-5-10-10-10

    E3MOM for 15 min
    8 Hang Power Cleans 95#
    20 Cal Row