Power Cleans x2
Build up to 80%
21-15-9 reps of:
Power Cleans (135/95# or 65%)
Ring dips
Compare to July 15/15
Normally, Elizabeth is performed with squat cleans. Today we are doing the power version (landing above a squat). While similar in nature, the stimulus is completely different. How much quicker can you complete “Power Elizabeth”? We will find out today.
I won’t be able to make it, but Elba is coming and can take my spot. Thanks.
Cancel my 6 am, having car trouble
Gotcha
Mobility and Wu x 1
Group mobility
Power cleans x 2 up to 80%
95/135/155/165/175/185/205/215
Wod ” Power Elizabeth ”
21-15-9
Power cleans @ 135#
Ring dips (I scaled to box dips black box 45# plate under the butt)
4:01
Nice work stringing those power cleans together!
Fast way to go Shane
MOB + WU x 2
Group MOB
Power cleans x 2 up to 80%
65# – 95#…having a bad form day…shoulder mobility needs improvement
”Power Elizabeth”
21-15-9
Power cleans – 95#
Ring Dips – Box Dips – black box 45# plate
TIME: 6:10
Good job Mark I know what it is like with a bad shoulder. Keep up the good work.
Open Gym
3-in-1 (rest 5 min between wods)
40 Pullups
30 C&J (115#)
20 Lateral Burpees over bar
9-15-21
Front Squats (155#)
HSPU
In 5 min
400m Plate Run (45#)
Max abmat situps
1 – 8:23
2 – 14:36
3 – 65 reps
Sorry for all the swearing.
So much gross…
Open Gym
3-in-1 (rest 5 min between wods)
40 Pullups
30 C&J (80#)
20 Lateral Burpees over bar
9-15-21
Front Squats (115#)
HSPU
In 5 min
400m Plate Run (25#)
Max abmat situps
1 – 9:09
2 – 13:45
3 – 49 reps
Sweaty, curse filled tough WOD(s). Thanks for working out with me <3
M+WU
Group mob
Power Cleans x2
Build up to 80%
55-65-75-85-90lb
21-15-9 reps of:
Power Cleans ,65% 75lb
Assisted ring dips
6:24
PR of 13 seconds and 10lb 🙂
7 AM Open Gym
Spartan WOD #2
3 rounds of:
— 40 Lunges
— 30 Pullups
— 20 Burpees
— 10 Mountain Climbers (x2)
— 800m (400×2) Run
— 1 Rope Climb
TIME: 31:25
Nooner:
“Power Elizabeth” as Rx’d
TIME: 8:03
Apparently I did this back in 2012 with 115# so…PR of 5:56 and 20#?!
Open gym
OHS x3
36-55-75-85-95-105
Split jerk
55-85×3 (3sets) / 95×2 (3sets)
Too much talking during open gym…not enough focus!
Power cleans x2
55-85-95-105-115-120 x2 sets
Power Elizabeth
21-15-9
Power cleans @ 95#
Dips on 20′ box
8:15
Fun times with the nooner crew! Thanks Stephanie!
Power Cleans x2
Build up to 80%
55-60-65-70-75-80-85#
21-15-9 reps of:
Power Cleans (60#)
Ring dips (assisted)
Time: 6:44
Thanks for the workout Kevin!
Mob
WU x2
Group Mob
Power Cleans x2
55-65-70-75-85-85
WOD
Power Elizabeth
21-15-9
Power Cleans(65#)
Para-dips
Time: 5.17
* last time 5.59
Power cleans x2
85-105-125-145-155#
WOD w/ assisted dips:
5:31
PR of 2:40
Thanks Shane!
8k run at noon. (first time over 5k) Time 50:48
Biked 5k to gym
Open Gym
Practiced cleans to 165# (so much ugly at 165#)
Handstand holds
Biked 5k home
Open gym
Skipping practice for 15 mins
Mobility for about 10 mins
Few warm up power cleans
Wod
55# power cleans
Dips from the two big boxes with a 45# plate and 2 25# plates
Time: 5:46
WOD in open gym
60# power cleans, assisted ring dips with feet under shoulders- 6:45
Mobility and Wu x 2
Group mobility
Power cleans x 2 up to 80%
95-115-135-145-155-165
Wod ” Power Elizabeth ” as RX’d
21-15-9
Power cleans @ 135#
Ring dips
9:40
17 second PR from July 15, 2015