Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
Floor Wipers x10 (2-count)
3 sets
2 min plank
2 min side plank (L)
2 min side plank (R)
Ben
19 thoughts on “Strength and Core”
Mario B.
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
bar-95-115-135-155-175-185-195-#200. (#200 is a PR for clean, kinda silly to do it in a complex, but guess didn’t think about it or let myself mentally fail!)
Glad to finally get #200 to my shoulders. been stuck @ #195 for a bit.
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
Total time: 8:15.
Good job 6 amers!
Thanks Kevin for the tips & Class!
Clean dl power clean squat clean heavy single
55, 65, 75, 85, 95, 105 rode the squat down, 105 nailed it.
Floor wipers
55, 65, 75
Planks 2min unbroken
Break
Left & right 15-30 sec increments
8 min
Rob C
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set – 175#
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
8:55
Christie
Clean DL Power Clean Hang Squat Clean
55-75-85-95#
Failed on the HSC twice @ 105#
Floor Wipers x10 (2-count)
3 sets
55-65-65#
2 min plank
2 min side plank (L)
2 min side plank (R)
Total time; 9:57
I’ll take it after being out with a neck injury last week! First plank done in 2:05, but the shoulder/neck was tough on the sides today.
Thanks for the class Kevin.
Del
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
135-155-175-185-195-205(fail HSC)
Floor Wipers x10 (2-count)
3 sets
135-145-145
2 min plank
2 min side plank (L)
2 min side plank (R)
9:05
Thanks Kevin!
Heather sk
Complex:
35-55-75-85-95-105-115-120#
Floor wipers:
65-85-95# 3 sets of 10
Plank combo: 7:18
Shawn Johnson
MOB + WUx1 + 200M run
Group WU + MOB
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
95×10 Lets call this my WU set
115-135-155-165F-160
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
6:27
Bridge hold against wall – felt great on lower back.
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
95-115-135-155-165-170-175F (Did not get the HSC)
Floor Wipers x10 (2-count)
3 sets
135-145-155
2 min plank
2 min side plank (L)
2 min side plank (R)
7:00
Way to go morning peeps!
Thanks Kevin!
Mario R
Group WU MOB
Clean DL Power Clean Hang Squat Clean
Build up to a heavy set
45-95-115-135-155-175-185-195 (ugly but made it)
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
6:30
stephdh120
Clean DL & Pwr Clean & Hang Sq Clean
55-75-85-90-95#
Floor Wipers x10
55-65-70#
Core Cashout
2 min Plank
2 min side L Plank
2 min Side R Plank
Total: 7.45
francis landry
wux1
group wu
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
95-115-135-155-175-185-195
Floor Wipers x10 (2-count)
3 sets
135-155-185
2 min plank
2 min side plank (L)
2 min side plank (R)
7:10
Gilles
mob wux1
clean deadlift +
power clean +
hang squat clean
45-95-115-125-135-145
floor wiper x 10
95-115-125
core cash out
2 min plank
2 min plank left
2 min plank right
6:05
Samantha C
wux1
group wu
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
55×2- 65×2, 70×2(PR), 75×2(PR), 80×2(PR), 85×1(PR)
Floor Wipers x10 (2-count)
3 sets
55- 70- 80
2 min plank
2 min side plank (L)
2 min side plank (R)
Stopped at 10:18 couldn’t hold them any longer.
PR on my Power Clean by 20# and PR on my Hang Squat Clean by 55#. Thanks Marcel for the help.
Mat D
Clean DL + Power Clean + Hang Squat Clean
115 #
Floor Wipers x10 (2-count)
3 sets @ 65#
2 min plank
2 min side plank (L)
2 min side plank (R)
Time: 7:00
Aubrey Kirkpatrick
wux1
group wu
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
55-75-95-115-125-135-145 tried 3 times got 2 of 3 moves…next time!
Thanks Marcel for pointers.
Floor Wipers x10 (2-count)
3 sets
55,55,55
2 min plank
2 min side plank (L)
2 min side plank (R)
7:10
Thanks Matt
Melanie M
Clean DL Power Clean Hang Squat Clean
Build up to a heavy set
35 – 55 – 75 – 85 – 95
Squat Cleans felt good
Floor Wipers x10 (2-count)
3 sets
35 – 55 – 75 – 80
2 min plank
2 min side plank (L)
2 min side plank (R)
6:55
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
55# (hurt the wrist, so dropped down in weight) – 40# – 40# – 50# – 50# – 55#
Navigating around the belly is difficult
Floor Wipers x10 (2-count)
3 sets
Modified to 3 sets of 20 hanging knee raises.
2 min plank
2 min side plank (L)
2 min side plank (R)
Belly apparently isn’t up to bracing for this anymore…
Thanks for the quick mod Marcel. Modified L-sit kind of thingy on a bench. 8:05
This was tough, but I slogged through and finished.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
bar-95-115-135-155-175-185-195-#200. (#200 is a PR for clean, kinda silly to do it in a complex, but guess didn’t think about it or let myself mentally fail!)
Glad to finally get #200 to my shoulders. been stuck @ #195 for a bit.
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
Total time: 8:15.
Good job 6 amers!
Thanks Kevin for the tips & Class!
Nice work ! Congrats on the PR!
Clean dl power clean squat clean heavy single
55, 65, 75, 85, 95, 105 rode the squat down, 105 nailed it.
Floor wipers
55, 65, 75
Planks 2min unbroken
Break
Left & right 15-30 sec increments
8 min
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set – 175#
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
8:55
Clean DL Power Clean Hang Squat Clean
55-75-85-95#
Failed on the HSC twice @ 105#
Floor Wipers x10 (2-count)
3 sets
55-65-65#
2 min plank
2 min side plank (L)
2 min side plank (R)
Total time; 9:57
I’ll take it after being out with a neck injury last week! First plank done in 2:05, but the shoulder/neck was tough on the sides today.
Thanks for the class Kevin.
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
135-155-175-185-195-205(fail HSC)
Floor Wipers x10 (2-count)
3 sets
135-145-145
2 min plank
2 min side plank (L)
2 min side plank (R)
9:05
Thanks Kevin!
Complex:
35-55-75-85-95-105-115-120#
Floor wipers:
65-85-95# 3 sets of 10
Plank combo: 7:18
MOB + WUx1 + 200M run
Group WU + MOB
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
95×10 Lets call this my WU set
115-135-155-165F-160
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
6:27
Bridge hold against wall – felt great on lower back.
Nice race Gabe! Good job mornin crew!
Great job! Had to hold that last plank to catch up!
WUx1 + CS
MOB + WUx1 + 200M run
Group WU + MOB
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
95-115-135-155-165-170-175F (Did not get the HSC)
Floor Wipers x10 (2-count)
3 sets
135-145-155
2 min plank
2 min side plank (L)
2 min side plank (R)
7:00
Way to go morning peeps!
Thanks Kevin!
Group WU MOB
Clean DL Power Clean Hang Squat Clean
Build up to a heavy set
45-95-115-135-155-175-185-195 (ugly but made it)
Floor Wipers x10 (2-count)
3 sets
95-115-135
2 min plank
2 min side plank (L)
2 min side plank (R)
6:30
Clean DL & Pwr Clean & Hang Sq Clean
55-75-85-90-95#
Floor Wipers x10
55-65-70#
Core Cashout
2 min Plank
2 min side L Plank
2 min Side R Plank
Total: 7.45
wux1
group wu
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
95-115-135-155-175-185-195
Floor Wipers x10 (2-count)
3 sets
135-155-185
2 min plank
2 min side plank (L)
2 min side plank (R)
7:10
mob wux1
clean deadlift +
power clean +
hang squat clean
45-95-115-125-135-145
floor wiper x 10
95-115-125
core cash out
2 min plank
2 min plank left
2 min plank right
6:05
wux1
group wu
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
55×2- 65×2, 70×2(PR), 75×2(PR), 80×2(PR), 85×1(PR)
Floor Wipers x10 (2-count)
3 sets
55- 70- 80
2 min plank
2 min side plank (L)
2 min side plank (R)
Stopped at 10:18 couldn’t hold them any longer.
PR on my Power Clean by 20# and PR on my Hang Squat Clean by 55#. Thanks Marcel for the help.
Clean DL + Power Clean + Hang Squat Clean
115 #
Floor Wipers x10 (2-count)
3 sets @ 65#
2 min plank
2 min side plank (L)
2 min side plank (R)
Time: 7:00
wux1
group wu
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
55-75-95-115-125-135-145 tried 3 times got 2 of 3 moves…next time!
Thanks Marcel for pointers.
Floor Wipers x10 (2-count)
3 sets
55,55,55
2 min plank
2 min side plank (L)
2 min side plank (R)
7:10
Thanks Matt
Clean DL Power Clean Hang Squat Clean
Build up to a heavy set
35 – 55 – 75 – 85 – 95
Squat Cleans felt good
Floor Wipers x10 (2-count)
3 sets
35 – 55 – 75 – 80
2 min plank
2 min side plank (L)
2 min side plank (R)
6:55
Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set
55# (hurt the wrist, so dropped down in weight) – 40# – 40# – 50# – 50# – 55#
Navigating around the belly is difficult
Floor Wipers x10 (2-count)
3 sets
Modified to 3 sets of 20 hanging knee raises.
2 min plank
2 min side plank (L)
2 min side plank (R)
Belly apparently isn’t up to bracing for this anymore…
Thanks for the quick mod Marcel. Modified L-sit kind of thingy on a bench. 8:05
This was tough, but I slogged through and finished.