Special K

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Max reps in 4 minutes of:

100m Run
5 Hang Power Cleans (135/95#)
7 Burpees

Rest 1 minute. Repeat for a total of 4 cycles.

Compare to June 16/10

Nadine gets her elbows in a good position for the jerk

55 thoughts on “Special K”

  1. WUx2

    Foam Roller

    Strength: Clean 3x
    95-115-135 (Still a little nervous about my lower back injury so I stopped. No pain though)

    WOD: “Special K”
    Max reps in 4 minutes of:
    100m Run
    5 Hang Power Cleans (135/95#)
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    Total Reps 144 (+100m run in the first cycle) PR

  2. WU x2 + Foam roll
    OHS x3
    75 80 90 100 110(PR Reps)

    Max reps in 4 minutes of:
    20 walking lunges (sub 100m Run – shins)
    5 Hang Power Cleans 95#
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    Total 136 reps (Last time score was 97 reps using 75# and running)

    1. FYI… I have actually tried to do the survey a couple of times, but failed πŸ™
      The first time, I started, but realized I didn’t have time to finish, and closed it (assuming I could go back later).. Nope – it only allows 1 response per PC.
      Tried again at work, and got all the way through when I decided to go ‘back’ to add another comment (using the button at the bottom) ..but, Nope – Couldn’t do that either. It closed the survey, and again couldn’t go back in.
      Soooo… unless you somehow got my responses, I will attempt to find another computer and try again before Friday.

  3. WU X 2 Sub Pull Cleans for Pullups
    Cash In: Foam Roller 2 minutes

    Strength: 3’s
    Back Squat
    80-85-95-100

    WOD: β€œSpecial K”
    Max reps in 4 minutes of:
    100m Run
    5 Hang Power Cleans 45#
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.
    84 Reps

  4. WU X 2 Pullups with Sub Pull Cleans
    Cash In: Foam Roller 2 minutes

    Strength: 1β€²s
    Push Press 85-95-105-115-135

    WOD: β€œSpecial K”
    Max reps in 4 minutes of:
    100m Run
    5 Hang Power Cleans 95#
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.
    124 Reps

    Would have been 113 reps, but Elba reviewed my math and sure enough I left out 15 reps of hang power cleans. the burpees killed me on this one. Overall very fun WOD.

  5. Fran cough and headache. Ouch!

    Press x10
    45-65-85-95 (pr for reps)

    WOD @ 135#

    Round 1 – 3+4 HPC
    Round 2 – 3+2 Burpees
    Round 3 – 3+2 Burpees
    Round 4 – 3+5 HPC

    Total Reps = 167 (old pr was 149)

  6. wu x 2
    Front Squat 1’s
    55-65-75-85-95-100(PR)

    WOD
    Power cleans #55

    Round1 = 30
    Round 2 = 32
    Round 3 = 24
    Round 4 = 32

    Total Reps=118

    Front squat felt good, no pain in my hip flexer, feel like I could of gone heavier. Burpees slowed me down as usual. Good Job 4:15 πŸ™‚ Thanks Jeff for coaching!

  7. WU x 2

    Strength
    Front Squat 1’s
    80-95-105-120-135-140(PR)

    WOD
    “Special K” HPC: 55#

    Round 1 – 2 + 100m run
    Round 2 – 2
    Round 3 – 2
    Round 4 – 2

    Total Reps = 96

  8. Mobility
    WU X 2 (clean pulls instead of pullups)
    Foam roller on quads (holy sore from wall balls yesterday) x 2 min

    Strength: front squat (x3)
    95-125-145-165-180 ***PR reps***

    WOD: Special K
    AMRAP 4 min
    20 walking lunges (sub for 100m run)
    5 Hang Power Cleans 85#
    7 burpees
    Rest 1 min
    Repeat for total of 4 rounds
    Total: 144 reps

    I wish I had used 95# but 65% of max clean is ~80#…I will know for next time…

    Great work 4:15 crew!

  9. Front Squat 3RM -> 65-70-80 (Small Box + 10 # plate)

    “Special K” with 1 Armed Kettle Bell Snatches (20#) – 138 reps

  10. WUx2
    Strength: Push Press x3
    65-75-85-95-100

    WOD: “Special K” @ #70
    137 Reps

    I think I could have used more weight on those HP cleans. I’ll know next time. πŸ™‚

  11. WOD: “Special K” @135

    1: 3 rounds
    2: 3 rounds
    3: 3 rounds
    4: 2 rounds + 4 burpees

    141

    Fun competition with Jeff and Rob tonight. Nice work 5:30.

  12. WU x 2…Clean Pulls instead of Pull Ups

    Back Squats 3’s
    95-125-145-165-180

    WOD Special K AMRAP 4 Min (4 rnds)

    20 Lunges
    5 Hang Cleans 95#…should have been 85#
    7 Burpees
    24-24-24-24 = 96

  13. WU X2
    Strength: Back Squat (1 RM)
    95×5 ~ 115×1 ~ 125×1 ~ 135×1 ~ 145×1
    Matched previous PR from Dec/10. πŸ™‚ Really happy about that, as I had not reached (or even attempted) that weight since then, due to injury – then took my summer break.

    WOD: with 65#
    Total: 96 reps (24 reps each cycle + 1 extra 100 m run)

    Burpees were definitely slow – HPC were getting difficult in the last couple of sets – but overall was a good workout.

  14. “Special K” (Rx’d @ 135#)…
    R1 = 36
    R2 = 36
    R3 = 32
    R4 = 34

    Total —> 138 (PR!)

    PR by 38 Reps using the same weight. Super pumped about the PR and for being pushed by Rob and Dan. Thanks guys… that was a lot of fun!

    Great job tonight 4:15 and 5:30 crews!!!

  15. WU x 2

    Push Jerk x 1 Rep:
    65-75-90-100-110(F)

    WOD with 70# Hang Power Clean
    Completed 3 rounds each cycle = 144 reps.

    I really enjoyed this one.
    I am really feeling the effects of Karen today and looking forward to a rest day tomorrow.

  16. Well I never post but felt I should say thanks to Gabrielle for coaching me along tonight! For some reason this was the hardest WOD I’ve done. I wanted to quit after the 2nd round…my attitude was poor as was my language! So, thanks to Gabrielle for getting me through it!

    1. You did all the work Alissa! Kudos to you for putting your body first and working on technique – you worked hard and impressed me all the way πŸ™‚ it was a pleasure to help in any way that I could.

  17. Strength Push Jerk x 5
    95,105,115,125,135 PR

    β€œSpecial K” (Rx’d @ 135#)…
    R1 = 36
    R2 = 36
    R3 = 33
    R4 = 33

    Total β€”> 138
    I suppose I should also join the sentimental wagon and thank Dan and Jeff for the race. In fact, I owe them a thanks because they talked me into going Rx when I doubted myself.

    I had fun helping with the 6:30 class. I watched Nadine and Sheldon improve on their hang cleans tremendously during that wod, great job guys.

  18. WUx2
    800m run
    practiced double unders.

    WOD
    β€œSpecial K” HPC: 55#

    Round 1 – 3
    Round 2 – 3
    Round 3 – 3
    Round 4 – 2 + 5 Burpees

    Total Reps = 142

  19. WUx2

    Shoulder Press x 3
    45-55-65-75-85(2, PR)

    WOD: “Special K”
    AMRAP 4 mins
    100m run
    5 Hang Power Clean 75#
    7 Burpees
    Rest 1 minute

    Repeat for 4 cycles

    Score = reps of Hang Power Clean and Burpees.

    Actual Score: 43+36+36+36 = 151

  20. WU x 2

    Strength OHS x3
    65-75-80-90-90

    WOD @ 70#

    1 – 2 rounds + 3 Hang power cleans
    2 – 2 Rounds + 1 Hang power clean
    3 – 2 Rounds
    4 – 2 Rounds

    Total = 101

  21. WUx2 > First time doing 2 rounds unbroken of both straight ring dips and HSPU on 25# plate! Small victories…

    Clean 10RM
    95-115-135-155(reps PR)

    WOD Rx = 61
    (36 +25) … stopped after 2 rounds, back just gave out on the hang power cleans. More planking and stretching for me!

    1. I’m proud of you for listening to your body and knowing when enough was enough!! This WOD will be there for you to kick it’s ass next time πŸ˜‰

  22. WUx2

    Foam Roller

    Strength: deadlifts x 5
    135-145-165-185-215

    WOD: β€œSpecial K”
    Max reps in 4 minutes of:
    100m Run
    5 Hang Power Cleans (115#)
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    Total Reps 109

  23. Mobility
    WU x 2

    Strength – Front Squat
    5x 45..50..55..60..65

    Special K
    Round 1 – 36 Reps + Run
    Round 2 – 36 Reps
    Round 3 – 24 Reps = Run
    Round 4 – 24 Reps + Run

    Total Reps 120

  24. Super quick WU of mobility and light rowing for 200 meters… Then minutes later, the WOD!!

    Modified to 20 lunges, HPCs at 65lbs (paying close attention to my grip/elbow) and pushups

    Total 165 reps – my elbow actually handled this one pretty well which makes me happy! The modifications were perfect to accommodate my tibia injury πŸ™‚ I felt like throwing up going into round three and honestly looked forward to the end of that WOD more than I have any other WOD in a long time!! Super happy I was able to workout with the 4:15 crew πŸ˜€ thanks Jeff for your great coaching and help tonight! Thank you to you as well Rob for all your help with the 6:30 crew – it’s so great to have you as a part of our training team πŸ™‚

    So great to meet Jean Sebastien, Leesa and Sheri tonight!!! AND welcome back Shallon – yay!!!!

    Awesome work tonight guys and gals! You all pushed hard and had great results. Give yourselves a big pat on the back for all that you accomplished today πŸ™‚

  25. WU X 2
    Foam Roller
    Strength: Front Squat 5’s
    85-100-110-120-130

    Special K
    Round 1 – 2r + 9
    Round 2 – 2r + 5
    Round 3 – 2r + 1
    Round 4 – 2r + 5

    Total Reps 116

  26. WU x 2
    Evil Little Foam Roller

    Strength (still working on baselines):
    Front Squat x 5
    65-75-95-105-115

    Special K @75#
    Round 1 – 2r +2
    Round 2 – 2r
    Round 3 – 2r
    Round 4 – 2r

    Total : 98

    I think I could have gotten in more had I been doing “proper burpee technique” in the beginning, but I am happy with the accomplishment anyway! Great work 4:15-ers!

  27. WU x2

    Strength: Shoulder Press (x5)
    65 – 75 – 85 – 95 – 105 (x3)

    WOD: Special K (Modified)
    Max reps in 4 minutes of:

    100m Jog (Rx = Run)
    5 Hang Power Cleans @ 65# (Rx = 135#)
    7 Push-ups (Rx = 7 Burpees)

    Rest 1 minute. Repeat for a total of 4 cycles.

    Total Reps = 132

    Little frustrated with my body as of lately. Hurt my knee and my carpel tunnel is acting up. Can’t wait to try this again when I’m healthy. Thanks for all the encouragement Gabrielle!

  28. WU x2
    Strength: Push Press (x5)
    75 – 85 – 105 – 110- 115

    WOD: Special K
    Max reps in 4 minutes of:
    100m Run
    5 Hang Power Cleans @ 135#
    7 Push-ups (Rx = 7 Burpees)
    Rest 1 minute. Repeat for a total of 4 cycles.
    Total Reps = 129

    Not sure about posting garage WOD but in the interest of being able to look back and compare I thought I’d post.. Did as rx ( mistake I think as I felt after I should be concentrating more on form right now than doing as prescribed) difficult WOD, form was good for 3 rounds but a few of the cleans in the 4th were sketchy!! Still learning as I go!

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