12 rounds
2 Power Clean (65%) every 40 sec
Rest 4 min
12 rounds
2 Power Snatch (65%) every 40 sec
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65#/less than 50%)
The first part should look familiar. We did this about 2 weeks ago, but added an extra rep. Really, 24 extra reps. Unless you got a crazy PR recently, you should be using the same weights.
WU Mob 400m run
12 rounds
2 Power Clean (65%) every 40 sec
#120
Rest 4 min
12 rounds
2 Power Snatch (65%) every 40 sec
Modify to PC&PJ #120
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65#/less than 50%) #70
Time 32:00 cap (8:00)
Cash out 400m run with Jackie thanks!
Thanks Shane. So frustrated with my left shoulder had to drop the bar from the top still too much pain with jerky movements. Good to see you back for 6am Kelly!
That was an 800 M run amigo! I know, time passes quickly when you are with me. Haha!
Must be the great conversation Jackie, maybe it was 1200 but thanks for keeping me straight.
Mobility
WU x 1 + 400m run
Group Mobility
12 rounds
2 Power Clean (@75#) every 40 sec
Rest 4 min
12 rounds
2 Power Snatch (@55#) every 40 sec
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (@45#)
Time: 8:32
Wow…haven’t worked out in 22 days…felt those thrusters…
Glad to be back. Great job everyone. Thanks Shane!
Great job kelly after a layoff and jet lag awesome result this morning!
You did great Kelly! You haven’t missed a beat. Welcome back from your travels.
12 rounds
2 Power Clean every 40 sec – 85#
Rest 4 min
12 rounds
2 Power Snatch every 40 sec – 55# – Kept it light, wrist still hurst on the wide overhead grip. 55 was just enough to make it feel like it was working but not hurting 🙂
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters – 45# (12 min cap)
7:43 (time for thrusters)
Way to go Chantal! Loved your video post yesterday…very informative.
WU x 1 + 400 M Run
12 rounds
2 Power Clean 55# every 40 sec (up the weight next time)
Rest 4 min
12 rounds
2 Power Snatch 35# every 40 sec (up the weight next time)
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters @ 25#
31:50 (total time)
800 M Run with Greg, on wobbly legs.
Thanks Shane, that was a technical class to teach. I feel like I just ran a marathon. 🙂
Jackie you did was our cash out not 26 miles?
It felt like 26 miles…and I know because I have run a few marathons!
Very cool I did not know that, pretty impressive. It is not in my future my stubby legs can’t last that long!
Warm up & mob x1 plus 500m row
12 rounds
Hang power cleans every 40 sec (#115)
Rest 4 mins
12 rounds
Power snatch every 40 sec (#95)
Unbroken Thrusters (awesome!!! )
21-18-15-12-9-6-3
(#65)
Time 7:31
Layed comfortably on the floor for a minute or so and did 20 wallballs (#20)
Great class, thanks Shane
Awesome job Adam.
12 rounds
2 Power Clean (65%) every 40 sec, 75lb
Rest 4 min
12 rounds
2 Power Snatch (65%) every 40 sec, 40lb
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65#/less than 50%), 40lb
Total time: 34:30
12 rounds
2 Power Clean (65%) every 40 sec, 95lb
Rest 4 min
12 rounds
2 Power Snatch (65%) every 40 sec, 95lb
Rest 4 min
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65#/less than 50%), 75#,. Then down to #65.
Did the first 21 unbroken at #75. Then obviously didn’t take a long break enough cuz got to 12/18 and couldn’t feel my arms and had to drop … took the #5 off. Took a breath and got the 18, really didn’t think I would get it but posted through. Think I’ll feel this on the am… Thanks Shane!
Thrusters time 10:08?? Ten something?
Good job Mario this was a hard one
Power cleans @ 125#
Power snatches @ 95#
WOD Rx:
6:36
Ouch!
Thanks Shane 🙂
MOB WU X1 400m Run
Power cleans & Power snatches @ 65#
WOD @ 45#
7:33
EMOTM 20 min
4x Deadlift 155#
Every 40 sec/12 rounds – 2x Power Clean 165#
Rest 4 mins
Every 40 sec/12 rounds – 2x Power Snatch 105#
Rest 4 mins
WOD = 10:03 @ 80#
WOD notes: started lifting every set at 2min intervals up to the 9s, started 6s at 9:30, right away into 3s.
Mob
WU x1
400m run
Group Mob & WU
12 Rounds
2 pwr Cl every 40 sec @ 65#
Rest 4 min
12 Rounds
2 pwr sanatch @ 40#
Rest 4 min
12 min Cap
21-18-15-12-9-6-3
Thrusters unbroken @ 40#
Time: 7.27