Weighted Pullups x3
15-12-9-6-3
Power Cleans (155/105#)
C2B Pullups
*12 min cap
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Mobility and warm-up
Strength (Yellow)
4 x 10 Ring Rows +
Max Deadhang Hold
Ring Rows all unbroken
Holds: 30 sec – 30 sec – 22 sec – 30 sec
WOD (Yellow/Blue)
15-12-9-6-3
Hang Power Cleans (55#)
Jumping Pull-ups
***Completed all rounds in 6:03 mins.
Thanks Shane!!!
Strength (Yellow)
3 x 3 negatives
2 x 3 pull-ups with little purple band
1 almost pull up
WOD (orange/purple)
15-12-9-6-3
Hang Power Cleans (85#) went to 75# in the 12’s
Jumping Pull-ups
7:48
Worked on strict pullups (sets of 5).
WOD purple (115#, pullups) – 10:59
Strict Pull-ups x3
3-3-3-3-3-3-3
15-12-9-6-3
Power Cleans (85#)
Pull-ups
Time: 8:24
(pull-ups were singles…need to relearn stringing them together)
Thanks Shane!
Weighted Pull-ups x3
30lbs, 30 lbs, 35 lbs, 35 lbs
15-12-9-6-3
Power Cleans (115#)
Pull-ups/Jumping C2B Pullups
Time: 12:14
Recently leveled up on weightlifting and man was this one hard. 15 & 12 were all single strict pull-ups (really need to learn how to kip) and after that I switched to jumping C2B pullups.
Thanks for everyone @ 6am for cheering me on to finish this one.
Thanks Shane!
WOD:
15-12-9-6-3
Power Cleans (really Muscle Cleans) @ 115#
Pullups
TIME: 6:38
Knee problems today so kept it lighter and tried to minimize breaks and go faster.
Strength (Orange)
x3-5 negatives with dark blue band
WOD (purple / orange)
15-12-9-6-3
Hang Power Cleans (85#)
Jumping Pull-ups
7:28
Thanks Ingrid!
*Power Cleans – not HPC …
Weighted Pullups x3
BW-8#ball-14#ball-20-25-25# w/ belt
15-12-9-6-3
Power Cleans (155/105#) – Scaled to 135# between purple and brown
C2B Pullups – Scaled to regular PUs
*12 min cap
Time: 8:41
All steady singles
Pullup Negatives x3: 3 sets
15-12-9-6-3 (*12 min cap)
Hang Power Cleans (55#)
Jumping Pull-ups
>> 7:16
Worked on negatives
WOD
15-12-9-6-3
HPC 65#
Jumping Pull-ups
9:01
Scaled the pullups to purple/regular pullups as I’m flat brown for Upper body pull, and did the posted weight for the cleans. They were heavy. And slow.
11:51
10 ring rows & max deadhang x4
(Deadhang 30sec each)
15-12-9-6-3
Power clean (75#)
Jumping Pull ups
Time- 8.56
Weighted Pullups
35# for 2, 35# for 1, couple singles. Knew the WOD would use up all my pullups…
15-12-9-6-3
Power Cleans (115#
Pullups
Ended with 10:26. Glad to get that many pullups in. PC weren’t too bad. Talked to Shane after about Kipping and saving energy. Give it a try once things recover.
*12 min cap
Weighted Pullups x3
20-25-30-35
15-12-9-6-3
Power Cleans 135#
Pullups
*12 min cap
Finished around 12:10
Thanks Amanda!
Worked on strict pullups (sets of 5).
WOD purple (115#, pullups) – 6:56
Weighted Pullups x3
10-20-30-45-60 (x2)
WOD
7:54
Cleans were singles.
C2B – 6-5-4, 5-4-3, 3-3-3, 3-3, 3
Pullup Negatives x3
3 sets of 3 reps – at least 5 seconds down per rep and focused on not dropping quickly the last few inches.
15-12-9-6-3
Power Cleans (75#)
Jumping Pullups
Time: 10:37
My weightlifting is Purple II, but 85# was looking realllllly heavy.
Upper body pull is Blue. Went with jumping pull-ups instead of jumping C2B.
Good choices!
Wod as posted
Clean 155#
C2B oull ups
Not great at pull ups but decent at cleans.
Started with 6-5-4 then 5-4-3 rest were 3’s and a couple singles
Pullups were 2’s and singles
Time was 9:39
Bike to CFM
Weighted Pull-ups x3
25-35-45-55-60-65×2
15-12-9-6-3
Power Cleans (115#)
C2B Pullups
Time: 6:54
Thanks Shane!
body weight Pullups x4 (3 reps)
15-12-9-6-3
Hanging Power Cleans (55lbs)
C2B Pullups
*12 min cap
Pull ups – 10/15/20/25
WOD @ 105 – 9:05
Weighted Pull-ups x3
20-20-20-20-20
15-12-9-6-3
Power Cleans (95#)
Pull-ups
Made it to 6PC