AMRAP in 20 min
5 Hang Power Cleans (155/105#)
1 Muscle-up
5 HSPU
1 Muscle-up
20 inches never felt so big
73 thoughts on “Thursday WOD”
Amanda
Strength: Hang power cleans
45-65-75-80-85-90-95-100 – I think I could have kept going, another 5# or 10# maybe?
WOD: (scaled)
AMRAP in 20 min
5 Hang Power Cleans (70#)
3 pullups/3 ring dips
5 HSPU (kipping; 25# plate)
3 pullups/3 ring dips
= 5 rounds + 5 cleans + 3 pullups
I liked it!
Corinna
Nice work Amanda!
Shannon
Good job Amanda. Sorry if I was in your way the entire time.
Patrick
WUx2
Hang Power Clean:
5×95-5×115-5×135
155
165
175F
165
170PR
WOD @ 135: 9rounds + 4HSPU
Great WOD! Felt sluggish this morning though.
Lora
WOW! Great score Patrick 😀
Corinna
Nice work Pat!
Chantal L
WU x 2
Strength – Practice Hang power cleans
65-75-85-95-105 – Grrrr there was a point in time my cleans were not that bad. I feel like I am doing everything wrong.
wu x 2
group Hand power cleans x 35
95×4,105,115,120,125,135×4,140×2
WOD : scale
5 Hang Power Cleans (95#)
3 pull ups
3 ring dips (yellow band)
10 Push ups
3 pull ups
3 ring dips(yellow band)
Total rounds = 10 rounds last set of 2 dip
Kevin
Daily squat to 280
Hang Power Cleans
135×3
155×2
175-195-215-225(F)-225 (PR)
Tim
WUX2
Hang power cleans
135×3-155×3-175×2-195×1-215×1(pr)
AMRAP in 20 min
5 Hang Power Cleans (155#)
3 pullups/3 ring dips(green band and parallettes)
10 Push ups
3 pullups/3 ring dips(green band and parallettes)
7 rounds
Kevin
Thanks for sharing a bar! Nice PR and awesome job with the pullups!
Julie
WUX2
Group Hang Power cleans 35#
Practice (5) 35-35-55-65-70
WOD scale
5 Hang Power Cleans 55#
3 pull ups
3 ring dips (skinny yellow band)
10 Push ups
3 pull ups
3 ring dips (skinny yellow band)
Wow t’es forte Martine!!! So much fun seeing you tonight 🙂
Darsey
Wu x2
Row 500m time 1:33:8. previous time was 1:39:3 PR of 5.5 seconds
Group hang power clean to 125 x 3
Wod scale amrap in 20 min
5 hpc 100#
3 pull ups 3 ring dips
Hspu kipping 25# plate and pad.
3 pull ups 3 ring dips
7 rd + 3 dips(1)
First time I’ve done hspu in a wod. Glad Kevin encouraged my to stick with them and not switch to pushups half way through. Did about 35 squats throughout the wod to get my arms back to be able to do more hspu.
5 HPC (105#)
3 pull ups / 3 dips (2 small bands)
5 HSPU (weight and ab mat)
3 pull ups / 3 dips (2 small bands)
8 Rounds + 3 Dips (1st set)
I really enjoyed this wod! 🙂
Lora
Nice work Nancy 🙂
Jeff S
WU x 2
Strength – Practice Hang power cleans
95-135-145-165-185-195-200 PR
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (135#)
3 pullups + 3 dips
4 rounds were HSPU remainder was pushups
3 pullups + 3 dips
Total: 9 rounds + 3 dips (1)
Great job 5:30 class
Lora
Well done Jeff! Great attempt with the HSPU (those buggers get real hard, real fast!!!)
Francis
WUX2
Hang power cleans
95×5
115×5
135×1
135×1
135×1…
WOD: scaled
AMRAP in 20 min
5 Hang Power Cleans (95#)
3 pullups/3 par dips
10 Push ups
3 pullups/3 par dips
= 8 rounds + 10 pushups
Mario
Mobility, Warm-Up “B” x2
Daily Squat to 288
Hang Power Clean
– Progression, 45#
– 95-115-135-155-185(PR, 20#)
* Last time was about a year ago…
WOD AMRAP 20 mins
– 5x Hang Power Cleans 115#
– 3x Pull-Ups, 3x Ring Dips
– 5x HSPU (25# plate for 4 rounds, 45# plate after)
– 3x Pull-Ups, 3x Ring Dips
SCORE = 5 + 1 HSPU
Lora
WU x 2 (pushups on rings)
Practice muscle up progressions with band
Practice HSPU (2×45#plate > 45#+25# plate > 45# plate)
Strength – Practice Hang power cleans
45-95(3)-105(3)-115(3)-125(1)-130(1)
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (95#)
3 pullups + 3 dips (with old green band)
10 pushups
3 pullups + 3 dips (with old green band)
Total: 8 rounds + 3 pull ups (1st round)
Now, off to ice my shoulders…
Jeff S
Nice job tonight Lora.. You did awesome!
Gabrielle
Warm up times 1 plus 500m row
Strength hang power cleans
35-45-55-65-75-85-95 didnt have time for more…
WOD AMRAP 20 minutes
5 HPC 65lbs
3 pullups Kipping yellow band
3 ring dips green band
5 HSPU strict with a 25# plate and my sweater
3 pullups
3 ring dips
Total 10 rds plus 5 HPC, 3 pullups and 3 ring dips
Time for me to switch to yellow band for ring dips… I’d like to try Kipping HSPUs with no plate.
Great job everyone!!! 🙂
natacha
Wow! bon score!
Corinna
Nice work Gabrielle!
Gabrielle
Merci les filles 🙂
Kerri
Wu x 2 and 500 m row (think I should start doing this always)
Hang power clean 3x
45-65-65-75-75-80-85
(Thanks Martine 😉 )
WOD amrap 20 min of:
5 hang power clean (65#) Until this moment….I thought I did #55 (which was what I meant to do) Man….I was so unorganized today lol
3 pullups (blue band) / 3 dips (paralettes)
10 knee pushups
3 pullups (blue band) / 3 dips (paralettes)
Total: 7rounds + 3 pullups
Tough one for me…but I might have actually liked it a little!
First time off my lovely black band in wod.
natacha
yey for smaller band!
Patrick
congrats on your pullup progress!!
Patrick
^ that, and this, is Amanda’s post 🙂
Gabrielle
Good job Kerri! You sure did well for being disorganized 😉
Pierre
HPC 1rm –> 185#
WOD with 135# –> 6rds + 2hspu
I need to get better at HSPU.
Corinna
WU x 2
Practiced kipping toes to bar. Struggled with the technique tonight which goes to show I need to make them part of my daily warm up. I eventually strung a few in a row.
Strength: HPC
65-75-85-95-105-115-125-135-140 ( fail)
WOD:
5 Hang Power Cleans @ 105 lbs ( Did the first 3 rounds at 115lbs. I need to learn to read!
3 pull ups / 3 dips
5 kipping HSPU’s with 45 lb plate and ab mat ( I must focus on locking arms out at the top)
3 pull ups / 3 dips
Total: 8 rounds + 5 HPC
I loved this WOD. The ring dips felt good tonight. It will be awesome to do this WOD some day as Rx.
Great job 6:30 class and thanks Marc for coaching.
Gabrielle
135 HPC !! Wow! Miss working out with you Corinna!
Jeff S
Nice job on the WOD Corinna.. Especially starting with too much weight!
natacha
WU x 2
group hang power clean: up to 100# (may of been able to go higher but technique wasn’t pretty on last one)
WOD with 65#, no band for pull ups, small band for ring dips (2 small bands after 2nd round), push ups on feet (tough that was): 8 rounds and 3 pull ups 1st round
50 Tuesday no show burpees… sorry everyone, no good excuse, just out of it that day
Hang power clean 3x 135, 145, 155
1x 165, 175, 185
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (135#)
3 pullups + 3 ring dips (no bands first two rounds, thinnest yellow band for the rest)
10 pushups
3 pullups + 3 ring dips (no bands first two rounds, thinnest yellow band for the rest)
7 Rounds plus 5 Power Cleans and 3 Pullups.
I loved everything about this WOD. Thanks for keeping us all going Marc.
MC
WU x 2
I needed a shoulder break so I modify the wod:
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…
Strength: Hang power cleans
45-65-75-80-85-90-95-100 – I think I could have kept going, another 5# or 10# maybe?
WOD: (scaled)
AMRAP in 20 min
5 Hang Power Cleans (70#)
3 pullups/3 ring dips
5 HSPU (kipping; 25# plate)
3 pullups/3 ring dips
= 5 rounds + 5 cleans + 3 pullups
I liked it!
Nice work Amanda!
Good job Amanda. Sorry if I was in your way the entire time.
WUx2
Hang Power Clean:
5×95-5×115-5×135
155
165
175F
165
170PR
WOD @ 135: 9rounds + 4HSPU
Great WOD! Felt sluggish this morning though.
WOW! Great score Patrick 😀
Nice work Pat!
WU x 2
Strength – Practice Hang power cleans
65-75-85-95-105 – Grrrr there was a point in time my cleans were not that bad. I feel like I am doing everything wrong.
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (75#)
3 pullups (band)+ 3 dips (paralettes)
10 Pushups
3 pullups (band)+ 3 dips (paralettes)
Total: 9 rounds + 8 pushups.
On the good side: Happy to see you this morning Raychell! You look fantastic!
WUX2
Hang power cleans
10X 65- 10X 85 – Lazy – Lazy…
WOD: scaled
AMRAP in 20 min
5 Hang Power Cleans (85#)
3 pullups/3 ring dips
10 Push ups
3 pullups/3 ring dips
= 9 rounds 6 push ups
Thanks for taking away my security blanket (Pull up band) this morning kevin 🙂
Congrats on the pull ups J! And nice work on the WOD 🙂
You are having a great week Jason!
Yay for no band pullups Jason 🙂 and great score too!!
Thanks for the encouragement !! You guys rock !
I did this on Jan 2nd with Kevin and Jo…
Awesome WOD… Enjoy everyone! 🙂
WOD(Rx’d) —> 11 Rounds + 5 HPC + 1 MU
Impressive score, Jeff!
How does one with shoulder issues get 11 rounds on this??? Wow man.
Thanks …no OHS in this one.
WOW! That’s a great score Jeff. This WOD was made for you 🙂
A kick ass score Jeff!
Fantastic score!!! To put it in Jane’s words : Hercules! Hercules! 🙂
Done Jan.2.
Rx’d with 8 rounds + 5 HPC
I finished the video on my Challenge!! FYI — I love you guys
http://vimeo.com/35311212
Ooooh now I’m all excited to watch this when I get home!!!!!! 😀
Thanks for sharing! Very Impressive 🙂 Congrats once again
So when are we putting our team together?
Count me in!! Thanks for sharing Johnny and again way to kick some ass on this tough event 🙂
Oh mah Gah! So awesome Johnny G! 😀 Boa Constrictor would have done me in for sure!
Well that looked like a real blast. You are one crazy dude Johnny!
John, if we get kidnapped in one of our travels, will you rescue us? You obviously have the skills!
Jan. 2..with Jeff and Kevin
Rx’d – 9 Rounds + 1 HPC
Nice job Joanna!!
Amazing you are!
WOW!!!! Speechless!! 😉
WUX2
Hang power cleans x5
35-45-55-65-75-85
AMRAP in 20 min
5 Hang Power Cleans (65#)
3 pullups/3 ring dips
10 Push ups
3 pullups/3 ring dips
= 9 rounds, 10 push ups
Need to work on pushups!!! Also, need to practice getting my foot in and out of the band, geez it slowed me down.
wu x 2
groupe Hand power cleans x 3
15,35,45,65(F)
practice with 45 need to improve my form (really really bad) thank Kevin for all the help
WOD : scale
5 Hang Power Cleans (35#)
3 pullups/3 ring dips (green band)
10 Push ups (first 3 rounds where plank rest 5 plank 5 knees)
3 pullups/3 ring dips(green band)
Total rounds = 7 rounds last set of 3 pullups
wu x 2
group Hand power cleans x 35
95×4,105,115,120,125,135×4,140×2
WOD : scale
5 Hang Power Cleans (95#)
3 pull ups
3 ring dips (yellow band)
10 Push ups
3 pull ups
3 ring dips(yellow band)
Total rounds = 10 rounds last set of 2 dip
Daily squat to 280
Hang Power Cleans
135×3
155×2
175-195-215-225(F)-225 (PR)
WUX2
Hang power cleans
135×3-155×3-175×2-195×1-215×1(pr)
AMRAP in 20 min
5 Hang Power Cleans (155#)
3 pullups/3 ring dips(green band and parallettes)
10 Push ups
3 pullups/3 ring dips(green band and parallettes)
7 rounds
Thanks for sharing a bar! Nice PR and awesome job with the pullups!
WUX2
Group Hang Power cleans 35#
Practice (5) 35-35-55-65-70
WOD scale
5 Hang Power Cleans 55#
3 pull ups
3 ring dips (skinny yellow band)
10 Push ups
3 pull ups
3 ring dips (skinny yellow band)
11rouonds+1pushup
Awesome score Julie!!
wu x 2
group hang power cleans up to 50#
wod scale
5 hpc: #40
3 pull ups (thickest band)
3 ring dips
10 push ups
3 pull ups
3 ring push ups
8 rounds + 5 hpc
Hannah! You’re a trooper for doing this one alone in the warmup room!!! Good job girl 🙂
50 no show burpees
Hang power clean 3x
65-65-75-75-80-85
WOD amrap 20 min of:
5 hang power clean (80#)
3 pullups (lg+sm band) / 3 dips (paralettes)
10 knee pushups
3 pullups (lg+sm band) / 3 dips (paralettes)
Total: 8rounds + 4 hang power clean
Wow t’es forte Martine!!! So much fun seeing you tonight 🙂
Wu x2
Row 500m time 1:33:8. previous time was 1:39:3 PR of 5.5 seconds
Group hang power clean to 125 x 3
Wod scale amrap in 20 min
5 hpc 100#
3 pull ups 3 ring dips
Hspu kipping 25# plate and pad.
3 pull ups 3 ring dips
7 rd + 3 dips(1)
First time I’ve done hspu in a wod. Glad Kevin encouraged my to stick with them and not switch to pushups half way through. Did about 35 squats throughout the wod to get my arms back to be able to do more hspu.
Good job Darsey! Way to persevere!
Nice work on the HSPUs!
You did awesome Darsey!! So glad you did the HSPUs with me 🙂
Mob x 1
Strenght: HPC
85-95-105-115-125-130-135-140
Wod:
AMRAP 20mins
5 HPC (105#)
3 pull ups / 3 dips (2 small bands)
5 HSPU (weight and ab mat)
3 pull ups / 3 dips (2 small bands)
8 Rounds + 3 Dips (1st set)
I really enjoyed this wod! 🙂
Nice work Nancy 🙂
WU x 2
Strength – Practice Hang power cleans
95-135-145-165-185-195-200 PR
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (135#)
3 pullups + 3 dips
4 rounds were HSPU remainder was pushups
3 pullups + 3 dips
Total: 9 rounds + 3 dips (1)
Great job 5:30 class
Well done Jeff! Great attempt with the HSPU (those buggers get real hard, real fast!!!)
WUX2
Hang power cleans
95×5
115×5
135×1
135×1
135×1…
WOD: scaled
AMRAP in 20 min
5 Hang Power Cleans (95#)
3 pullups/3 par dips
10 Push ups
3 pullups/3 par dips
= 8 rounds + 10 pushups
Mobility, Warm-Up “B” x2
Daily Squat to 288
Hang Power Clean
– Progression, 45#
– 95-115-135-155-185(PR, 20#)
* Last time was about a year ago…
WOD AMRAP 20 mins
– 5x Hang Power Cleans 115#
– 3x Pull-Ups, 3x Ring Dips
– 5x HSPU (25# plate for 4 rounds, 45# plate after)
– 3x Pull-Ups, 3x Ring Dips
SCORE = 5 + 1 HSPU
WU x 2 (pushups on rings)
Practice muscle up progressions with band
Practice HSPU (2×45#plate > 45#+25# plate > 45# plate)
Strength – Practice Hang power cleans
45-95(3)-105(3)-115(3)-125(1)-130(1)
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (95#)
3 pullups + 3 dips (with old green band)
10 pushups
3 pullups + 3 dips (with old green band)
Total: 8 rounds + 3 pull ups (1st round)
Now, off to ice my shoulders…
Nice job tonight Lora.. You did awesome!
Warm up times 1 plus 500m row
Strength hang power cleans
35-45-55-65-75-85-95 didnt have time for more…
WOD AMRAP 20 minutes
5 HPC 65lbs
3 pullups Kipping yellow band
3 ring dips green band
5 HSPU strict with a 25# plate and my sweater
3 pullups
3 ring dips
Total 10 rds plus 5 HPC, 3 pullups and 3 ring dips
Time for me to switch to yellow band for ring dips… I’d like to try Kipping HSPUs with no plate.
Great job everyone!!! 🙂
Wow! bon score!
Nice work Gabrielle!
Merci les filles 🙂
Wu x 2 and 500 m row (think I should start doing this always)
Hang power clean 3x
45-65-65-75-75-80-85
(Thanks Martine 😉 )
WOD amrap 20 min of:
5 hang power clean (65#) Until this moment….I thought I did #55 (which was what I meant to do) Man….I was so unorganized today lol
3 pullups (blue band) / 3 dips (paralettes)
10 knee pushups
3 pullups (blue band) / 3 dips (paralettes)
Total: 7rounds + 3 pullups
Tough one for me…but I might have actually liked it a little!
First time off my lovely black band in wod.
yey for smaller band!
congrats on your pullup progress!!
^ that, and this, is Amanda’s post 🙂
Good job Kerri! You sure did well for being disorganized 😉
HPC 1rm –> 185#
WOD with 135# –> 6rds + 2hspu
I need to get better at HSPU.
WU x 2
Practiced kipping toes to bar. Struggled with the technique tonight which goes to show I need to make them part of my daily warm up. I eventually strung a few in a row.
Strength: HPC
65-75-85-95-105-115-125-135-140 ( fail)
WOD:
5 Hang Power Cleans @ 105 lbs ( Did the first 3 rounds at 115lbs. I need to learn to read!
3 pull ups / 3 dips
5 kipping HSPU’s with 45 lb plate and ab mat ( I must focus on locking arms out at the top)
3 pull ups / 3 dips
Total: 8 rounds + 5 HPC
I loved this WOD. The ring dips felt good tonight. It will be awesome to do this WOD some day as Rx.
Great job 6:30 class and thanks Marc for coaching.
135 HPC !! Wow! Miss working out with you Corinna!
Nice job on the WOD Corinna.. Especially starting with too much weight!
WU x 2
group hang power clean: up to 100# (may of been able to go higher but technique wasn’t pretty on last one)
WOD with 65#, no band for pull ups, small band for ring dips (2 small bands after 2nd round), push ups on feet (tough that was): 8 rounds and 3 pull ups 1st round
50 Tuesday no show burpees… sorry everyone, no good excuse, just out of it that day
WU x 2
Hang power clean 3x 135, 145, 155
1x 165, 175, 185
WOD – scaled
AMRAP 20 mins:
5 Hang power cleans (135#)
3 pullups + 3 ring dips (no bands first two rounds, thinnest yellow band for the rest)
10 pushups
3 pullups + 3 ring dips (no bands first two rounds, thinnest yellow band for the rest)
7 Rounds plus 5 Power Cleans and 3 Pullups.
I loved everything about this WOD. Thanks for keeping us all going Marc.
WU x 2
I needed a shoulder break so I modify the wod:
AMRAP in 20 min:
– 5 deadlift #135
– 6 pistols
– 10 VSnap
-6 Pistols
6 rounds + 1
WU x2
Strength: Group Hang Power Cleans
Worked up to 125#
WOD: AMRAP in 20 min (Modified)
5 Hang Power Cleans @ 85#
3 Pull Ups
3 Parallettes
10 Push Ups
3 Pull Ups
3 Parallettes
Rounds: 9 + 1 Hang Power Clean
I had fun doing this workout … great work 6:30 class!