Group WU + Mobility
HPC Practice
HPC x 5 65-95-105-115-125#
WOD with Pike holds and 105# score of 72 reps
Remi F
Hang Power Clean x5
50-60-65-70-75%
95-110-120-130-140#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold (against the wall – 30, 25, 20, 20, 20s)
Min 2 – 5-8 Strict Pullups (5 each round)
Min 3 – max Hang Power Cleans (125#) 9, 9, 9, 9, 10 = 46 reps… a bit too heavy maybe?
Shawn Johnson
WU + Mobility x 1
Group WU + Mobility
HPC Practice
HPC x 5
80-100-110-120-130
EMOM 15 Min
Min 1 – 30 sec handstand holds (to elastic stretched at rig)
Min 2 – 5 Pull-ups (switched grip throughput)
Min 3 – HPC @ 120# (12-12-12-10-14)
DB (x2) Hang Power Clean x5
25’s – 30’s – 35’s – 35’s – 40’s
EMOM for 15 min
Min 1 – 30 sec DB overhead hold 2×20#s
Min 2 – 8 ring rows with 3 sec hold at top
Min 3 – Max DB hang power cleans 2×30#s
20 + 20 + 20 + 20 + 21 = 101 reps
Kept it light because of my left wrist…going light and fast was not any easier. My shoulders are thoroughly wrecked now haha
Del
Hang Power Clean x5
50-60-65-70-75%
105-125-135-145-155
EMOM for 15 min
Min 1 – 30 sec Handstand Hold – wall
Min 2 – 5 Strict Pullups
Min 3 – max Hang Power Cleans (145#) 12s-14 last round
62 reps
Thanks Matt!
Kelly B
Hang Power Clean x5
50-60-65-70-75%
55-70-75-85-90#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold (1-20 sec, rest 30 sec hold)
Min 2 – 5-8 Strict Pullups (first 2 rounds strict, then switched to 1 strict, rest negatives)
Min 3 – max Hang Power Cleans (@85#)
Total HPC: 76 (15 each round, 16 last round)
Thanks for the tips and coaching Cara! Great job Stacey and Heather 🙂
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold (30 sec hold)
Min 2 – 5-8 Strict Pullups (5 RR with 3 sec pause)
Min 3 – max Hang Power Cleans (@80#)
Total HPC: 63 (15 -15- 14- 10-9 – was being a wimp last rounds since the bar was rubbing my collarbone raw…)
Thanks Kevin!
Stacey Simpson
Hang Power Clean x5
50-60-65-70-75%
45# – 55# – 60# – 65# – 70#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold – pike hold on 12″ box for 30sec per round
Min 2 – 5-8 Strict Pullups – 3 sec pause Ring Rows (7 per round)
Min 3 – max Hang Power Cleans (60#)
Score: 10 – 10 – 10 – 9 -11
Total: 50 reps
Thanks for coaching the Ladies 8:30 class Cara!
Fred
Hang Power Clean x5
50-60-65-70-75%
100-120-140-140-150#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold
Min 2 – 5-8 Strict Pullups – Round 1(x8) – remainder 5
Min 3 – max Hang Power Cleans (155/105#) – Used 135#
Score: 49
Notes: Last round were all singles, could have pushed to get a few strung together.
Gabriel
WU + Mobility x 1 + Crossover Symmetry
Group WU + Mobility
HPC Practice
HPC x 5
80-100-110-120-130
EMOM 15 Min
Min 1 – 30 sec handstand holds (to elastic stretched at rig)
Min 2 – 5 Pull-ups (switched grip throughput)
Min 3 – HPC @ 115# (13-13-13-13-16)
68 reps of HPC
Thanks Shane!
Gabriel
corrections…
Min 1 – 25 sec handstand holds
Min 2 – 6 Strict Pull-ups
Mario Richard
WOD rx’d
40 reps
That was a tough one! Still need to work on cycling the bar better.
GillesGautreau
mob wux1
HPC x 5
75-85-95-115-125
EMOM x 15 min
min 25 sec DB hold 30#
min 5 ring row 3 sec hold
min max HPC 100#
15-15-15-15-20 =80
Heidi
HPC x 5
55-65-70-75-85
EMOM x 15 min
Min1: 30 sec HS Hold
Min 2: Strict Pull Ups: 5-4-3-3-1
Min 3: Max HPC @ 75#
12-12-10-11-12 =57
Over-slept this morning so went to 5 p.m. Pull ups went down hill fast. HPC were tougher than I thought. HS Holds were the break
Fun one!
Frankie
EMOM for 15 min
Min 1 – 30 sec Handstand Hold (did 25 to 30 secs)
Min 2 – 5-8 strict pullups (did 8-8-6-6-5)
Min 3 – max Hang Power Cleans (135#)
49 HPCs
Samantha Black
Subbed hang power cleans for deadlifts
95/135/165/175
EMOM
Minute 1: Plank
Minute 2: Supinated barbell row with 3 second pause – 8 reps each round with 45#
Minute 3: Max deadlifts @ 160# 11/10/11/10/10 (52 total)
Heather Beck
Hang Power Clean x5
50-60-65-70-75%
45-55-60-65-70
EMOM for 15 min
Min 1 – 30 sec Handstand Hold – wall
Min 2 – 5-8 Strict Pullups scaled to 8 ring rows with 3 sec pause
Min 3 – max Hang Power Cleans (60#)
Hang Power Clean x5
WU 35#
50-60-65-70-75%
40-45-50-55-60#
EMOM for 15 min
Min 1 – 30 sec Handstand Hold
Min 2 – 5 chin up grip (negative on the last rep)
Min 3 – max Hang Power Cleans (50#)
60 HPCs (12 each round)
Thx Shane! Liked the variety of movements.
Handstands against wall
WU + Mobility x 1
Group WU + Mobility
HPC Practice
HPC x 5
40, 50, 55, 60, 65
EMOM 15 Min
Min 1 – 30 sec DB OH Hold, 2×20#
Min 2 – 5 Pull-ups slight jump, negative on 5th (8 reps last round)
Min 3 – HPC @ 55# (10, 10, 10, 10, 12)
52 reps of HPC
Harder than it looks! Thanks Shane.
Welcome Ibrahim.
Actually used Kettlebells for OH holds.
Group WU + Mobility
HPC Practice
HPC x 5 65-95-105-115-125#
WOD with Pike holds and 105# score of 72 reps
Hang Power Clean x5
50-60-65-70-75%
95-110-120-130-140#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold (against the wall – 30, 25, 20, 20, 20s)
Min 2 – 5-8 Strict Pullups (5 each round)
Min 3 – max Hang Power Cleans (125#) 9, 9, 9, 9, 10 = 46 reps… a bit too heavy maybe?
WU + Mobility x 1
Group WU + Mobility
HPC Practice
HPC x 5
80-100-110-120-130
EMOM 15 Min
Min 1 – 30 sec handstand holds (to elastic stretched at rig)
Min 2 – 5 Pull-ups (switched grip throughput)
Min 3 – HPC @ 120# (12-12-12-10-14)
60 reps of HPC
DB (x2) Hang Power Clean x5
25’s – 30’s – 35’s – 35’s – 40’s
EMOM for 15 min
Min 1 – 30 sec DB overhead hold 2×20#s
Min 2 – 8 ring rows with 3 sec hold at top
Min 3 – Max DB hang power cleans 2×30#s
20 + 20 + 20 + 20 + 21 = 101 reps
Kept it light because of my left wrist…going light and fast was not any easier. My shoulders are thoroughly wrecked now haha
Hang Power Clean x5
50-60-65-70-75%
105-125-135-145-155
EMOM for 15 min
Min 1 – 30 sec Handstand Hold – wall
Min 2 – 5 Strict Pullups
Min 3 – max Hang Power Cleans (145#) 12s-14 last round
62 reps
Thanks Matt!
Hang Power Clean x5
50-60-65-70-75%
55-70-75-85-90#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold (1-20 sec, rest 30 sec hold)
Min 2 – 5-8 Strict Pullups (first 2 rounds strict, then switched to 1 strict, rest negatives)
Min 3 – max Hang Power Cleans (@85#)
Total HPC: 76 (15 each round, 16 last round)
Thanks for the tips and coaching Cara! Great job Stacey and Heather 🙂
Hang Power Clean x5
50-60-65-70-75%
55-65-75-80-85#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold (30 sec hold)
Min 2 – 5-8 Strict Pullups (5 RR with 3 sec pause)
Min 3 – max Hang Power Cleans (@80#)
Total HPC: 63 (15 -15- 14- 10-9 – was being a wimp last rounds since the bar was rubbing my collarbone raw…)
Thanks Kevin!
Hang Power Clean x5
50-60-65-70-75%
45# – 55# – 60# – 65# – 70#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold – pike hold on 12″ box for 30sec per round
Min 2 – 5-8 Strict Pullups – 3 sec pause Ring Rows (7 per round)
Min 3 – max Hang Power Cleans (60#)
Score: 10 – 10 – 10 – 9 -11
Total: 50 reps
Thanks for coaching the Ladies 8:30 class Cara!
Hang Power Clean x5
50-60-65-70-75%
100-120-140-140-150#
EMOM for 15 min
Min 1 – 20-30 sec Handstand Hold
Min 2 – 5-8 Strict Pullups – Round 1(x8) – remainder 5
Min 3 – max Hang Power Cleans (155/105#) – Used 135#
Score: 49
Notes: Last round were all singles, could have pushed to get a few strung together.
WU + Mobility x 1 + Crossover Symmetry
Group WU + Mobility
HPC Practice
HPC x 5
80-100-110-120-130
EMOM 15 Min
Min 1 – 30 sec handstand holds (to elastic stretched at rig)
Min 2 – 5 Pull-ups (switched grip throughput)
Min 3 – HPC @ 115# (13-13-13-13-16)
68 reps of HPC
Thanks Shane!
corrections…
Min 1 – 25 sec handstand holds
Min 2 – 6 Strict Pull-ups
WOD rx’d
40 reps
That was a tough one! Still need to work on cycling the bar better.
mob wux1
HPC x 5
75-85-95-115-125
EMOM x 15 min
min 25 sec DB hold 30#
min 5 ring row 3 sec hold
min max HPC 100#
15-15-15-15-20 =80
HPC x 5
55-65-70-75-85
EMOM x 15 min
Min1: 30 sec HS Hold
Min 2: Strict Pull Ups: 5-4-3-3-1
Min 3: Max HPC @ 75#
12-12-10-11-12 =57
Over-slept this morning so went to 5 p.m. Pull ups went down hill fast. HPC were tougher than I thought. HS Holds were the break
Fun one!
EMOM for 15 min
Min 1 – 30 sec Handstand Hold (did 25 to 30 secs)
Min 2 – 5-8 strict pullups (did 8-8-6-6-5)
Min 3 – max Hang Power Cleans (135#)
49 HPCs
Subbed hang power cleans for deadlifts
95/135/165/175
EMOM
Minute 1: Plank
Minute 2: Supinated barbell row with 3 second pause – 8 reps each round with 45#
Minute 3: Max deadlifts @ 160# 11/10/11/10/10 (52 total)
Hang Power Clean x5
50-60-65-70-75%
45-55-60-65-70
EMOM for 15 min
Min 1 – 30 sec Handstand Hold – wall
Min 2 – 5-8 Strict Pullups scaled to 8 ring rows with 3 sec pause
Min 3 – max Hang Power Cleans (60#)
11-11-11-11-12 = 56