EMOM for 3 min
3-5 Press (building)
EMOM for 3 min
3-5 Hang Power Cleans (building)
Complete as many reps as possible in 8 minutes of:
Shoulder presses (115/75#)
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans (205/135#)
Each time you break, perform 30 squats
Warm up
SP – 95-105-115
HPC – 185-195-205
Wod
SP @ 115 – 8-4-3-3-3-2 (23 reps)
HPC @ 205 – 6-4-4-4 (18 reps)
EMOM for 3 min
5 Press: 45-55-65#
EMOM for 3 min
5 Hang Power Cleans: 65-85-100#
AMRAP in 8 mins
Shoulder presses (@65#)
Each time you break, perform 50 DU’s
7,4,5,3,2 = 21
5 sets of 50 DU’s unbroken! Must be a PR lol
Rest 4 minutes
AMRAP in 8 mins
Hang power cleans (@95#)
Each time you break, perform 30 squats
13,13,11,7 = 44
(only got in 21 squats on last set)
Thanks Ingrid!
Mobility and Warm up
Strength
EMOM for 3 min
5 Press: 45# – 55# – 65#
EMOM for 3 min
5 Hang Power Cleans: 55# – 75#- 95#
WOD
AMRAP in 8 min:
Shoulder presses (65#)
Each break, 25 DU alternating / 1 SU
10,6,6,7=30
**Reached 20 DU alternating during one of my penalty rounds. That is a PR for me!! I was so excited and frustrated 😜.
Rest 4 minutes
Then, AMRAP in 8 min:
Hang power cleans (85#)
Each break, 30 squats
10,7,5,5,7=34
**Last round of HPC’s finished at time cap.
Thanks Ingrid!!
Typo: second round of shoulder presses was supposed to be 7.
EMOM for 3 min
5 Presses
65-95-115
EMOM for 3 min
5 Hang Power Cleans
95-135-155
Complete as many reps as possible in 8 minutes of:
Shoulder presses 95#
Each time you break, perform 50 double-unders
12/6/6/5, 24 DU’s at cap
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans 145#
Each time you break, perform 30 squats
6/7/6/5, 3 squats at cap
Thanks Kristen!
OM for 3 min
3-5 Press (building)
95-105 (failed)… shoulder issue-75-85#
EMOM for 3 min
3-5 Hang Power Cleans (building)
135-145… missed a set due to press issue
Complete as many reps as possible in 8 minutes of:
Shoulder presses (115/75#) – Scaled to 85#
Each time you break, perform 50 double-unders – Scaled to 40 DUs]
13/4/6/7… all skipping unbroken (happy about that)
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans (205/135#) – Scaled to 135#
Each time you break, perform 30 squats
10/9/7/8/// squats… slow and steady
Some good… some bad
Warm Up
SP – 55 (x5)-75(x3) -85# (x3)
HPC – 85-105-105#
WOD w 40 Singles
SP @ 65# 9-8-7-6-5 (35 reps)
HPC @ 105# 6-6-5-4-1 (22 reps)
Note to future classes; tape your thumbs 🙂 Sure wish I had.
Thanks Kevin!
EMOM for 3 min
3-5 Press (building)
35, 40, 40,
EMOM for 3 min
3-5 Hang Power Cleans (building)
55,60,65
Complete as many reps as possible in 8 minutes of:
Shoulder presses (35)
Each time you break, perform 40 singles
10/5/5/5/5/6
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans (55)
Each time you break, perform 25 squats
12/8/5/2
There was a lot of time doing squats, I didn’t mind the skipping, but the squats were tough.
EMOM for 3 min
3 Press: 55-65-65#
EMOM for 3 min
3 Hang Power Cleans: 85-95-105#
AMRAP in 8 mins
Shoulder presses (@55#)
Each time you break, perform 40 DU’s
8/5/5/4/1= 23
Rest 4 minutes
AMRAP in 8 mins
Hang power cleans (@95#)
Each time you break, perform 30 squats
7/9/8/8=32
Ruth’s first full day of daycare so wanted to pick her up during class time so
Home row
30min 7000ish meters. Bum pretty tired from Monday.
8 min AMRAP
Max Shoulder Presses @ 55#. Every break 40 DU’s
14-7-3-5 = 29 Shoulder Presses
Rest 4 minutes
8 min AMRAO
Max Hang Power Cleans @ 65#. Every break 30 squats
17-13-13 = 43 HPC
Fun one….once it was over
Warm Up
SP – 55-60-65#
HPC – 85-95-105#
WOD
SP @ 55# 13-7-6-5, 50 DUs each break
HPC @ 105# 6-5-5-4-1, 30 air squats each break
Thanks Kristen!