This Tuesday (tomorrow) will be our last Prep Course before the fall. If you have anyone that wants to get started in a small group setting, this is it.
Squat Clean + Hang Squat Clean
50-55-60-65-65-65
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (155/105#/65%)
Please cancel my 6am
Missed you!!
Wu
#20 Med ball
Squat Clean Hang Squat Clean
50-55-60-65-65-65
95 105 115 125 125 135 135
5 rounds
50 Double Unders (scale 12 x 35 kbs)
5 Squat Cleans (155/105#/65%) 125
Time 9:05
Thanks Shane
Nice work Greg!! Great speed on the cleans this morning!!
Thanks Shane looks like my speed drills are paying off. Still need work on my second pull hip extension and need to stop my early pull with arms. I will see where I am in 7 more weeks. Thanks for the help this morning greatly appreciated.
One thing at a time!! π
Squat Clean + Hang Squat Clean
50-55-60-65-65-65%
55-60-65-70-70-70#
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (70#)
9:16
Thanks Shane!
Great work this morning Laura! Probably could have done without the skipping incident… Lol
MOB + Group WU & MOB
Squat Clean + Hang Squat Clean
50-55-60-65-65-65
(65# x 2) x 3
95# x 3
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (155/105#/65%) -75#
TIME: 9:38
Great form on the cleans this morning Mark!!
Clean + Hang Clean x5 @ 115# (technique)
WOD @ 115# = 9:04 (skipping wasnt good)
Snatch Press 5-5-5-5-5 / 65-95-75-85-85#
Snatch 3-3-3-3-3 / 115-125-135-135-135#
– hard to get a good feel for getting under fast until 135#
Front Squat 5-5-5-5-5 / 155-185-205-205-205#
Squat Clean + Hang Squat Clean
50-55-60-65-65-65
95-105-115-125-125-125
5 rounds
50 Double Unders
5 Squat Cleans – 125#
8:38
Thanks Kevin!
WOD Rx
8:11
Squat Clean + Hang Squat Clean
55-65-75-85-85-85#
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (85#)
Time; 10:13
Thanks for the class Kevin!
Good luck Amber & Davis, I feel bad now … Ava came home from school and told me she wasn’t going to see Charlie anymore this school year, and I absolutely thought she was telling stories, ha-ha. Oops!
Squat Clean + Hang Squat Clean
50-55-60-65-65-65
95-115-135-155-155-155
5 rounds
50DU (100 Singles)
5 Squat Cleans β 155#
9:26
Wu 500m row
#20 Med ball EMOM
Squat Clean Hang Squat Clean
50-55-60-65-65-65
105 115 125 135 135 135
5 rounds
50 Double Unders 100 singles
5 Squat Cleans (155/105#/65%) 135
Time 10:43
Thanks Shane
Squat Clean + Hang Squat Clean
40-45-55-65-65-65
WOD
5rounds 12 min cap
50 DU’s(200m row)
5 Squat Cleans @65#
Time: 11:58
It’s funny how fast you can get off the rower and pick up the bar when there’s only 30 seconds left to the time cap. That was super grossπ
WUx1 + 500m row + Crossover Symmetry
Squat Clean + Hang Squat Clean
50-55-60-65-65-65%
95-95-115-115-115-115
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (95#)
8:56
Thanks Shane!
Nice work Gabe, glad to see things are getting better!!
SC+HSC (1+1)
135-145-155-165-165-165
WOD Rx’d
6:17
Was not having a good double under day. Note to future self – don’t go for T&G reps at the start. It will hurt you later on.
Squat cleans 50-60-60-65-65-65
95-105-115-125-125-125.
5 rounds of
100 singles
5 squat cleans 125#
10:45
Damn skipping rope
nice to see a big 5PM class!
WUx1
group wu
Squat Clean Hang Squat Clean
50-55-60-65-65-65
95 105 115 125 125 125 125
WOD scaled
5 rounds
100 single unders
5 Squat Cleans (125#)
Time 10:56
Squat Clean + Hang Squat Clean
65-70-75-80-80-80lb
5 rounds
100 Singles
5 Squat Cleans (155/105#/65%) 80lb
9:50
Squat Clean + Hang Squat Clean
50-55-60-65-65-65
65#-70#-80#-85#-85#-85#
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (85%)
Time 12:45
Gotta work on that skipping.. thanks for the tips Kevin!
mob wux1 + 500 m row
squat clean+hang squat clean
75-85-95-105-115
5 round
50 DU ( x2)
5 squat clean 115#
7:14
Squat clean + Hang squat clean (1+1)
105-115-125-135-135-135#
WOD Rx:
6:16
DU we’re ok today but my cardio hurts π°
Thanks Mandy!!
Wow fast!! I think u beat Kevin π
Lol I did! by ONE second and because he happened to have his once every 3 year not great DU day…but I was very excited about that! Haha
Sucking at light squat cleans day
Built up to 45#
Wod 8:10
No doubles and 4 no reps on cleans
WOD du and 75#
4 rounds + 4 du
I see og and du in my future!!!
Thanks Amanda π
Squat Clean Hang Squat Clean
50-55-60-65-65-65%
55-60-65-70-70-70#
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (65#)
9:00
Squat clean + hang squat clean
120, 135, 155, 160, 160, 160
Wod @ 135
11:04
Squat Clean + Hang Squat Clean to 185#
5 rounds of:
— 50 Double Unders
— 5 Squat Cleans @ 135#
TIME: 10:13
Squat clean and hang squat clean
115-125-135-145-145-145
Wod with singles and 125# – 11:52
Thanks for the class Amanda!
Squat Clean Hang Squat Clean
50-55-60-65-65-65
45# – 50# – 55# – 60# – 60# – 60#
5 rounds
50 Double Unders (2x singles)
5 Squat Cleans (65% – 60#)
Time: 12:06
Yucky… Ouchie… Foot cramp… Sweaty mess.
Squat Clean + Hang Squat Clean
#55, 75, 85, 95, 95 ,95
5 rounds of:
β 50 Double Unders
β 5 Squat Cleans @ 75#
TIME: 10:29
5 rounds
50 double unders
5 squat cleans 75#
11:49
Double unders KILL me!
WU + MOB x 1
Med Ball Warmup
Squat Clean + Hang Squat Clean
50, 55, 60, 65, 65, 65%
30, 35, 40, 45, 45, 45
WOD
5R
100 Single Skips
5 Squat Cleans @ 40
7:40
Thanks Shane.
WOD w/ 85#.. used less because I knew the DU’s were going to wreck me. Good decision, time was 11:32
Squat Clean + Hang Squat Clean
50-55-60-65-65-65%
55# 75# 75# 80# 80# 85#
5 rounds
50 Double Unders (2x singles) – 50 singles
5 Squat Cleans (155/105#/65%) – 85#
Time 11:34