Tuesday WOD

Hopper Registration!

Power Clean Review

3 Rounds for time:
20 Power Cleans (75/55#)
5 Burpee box jump overs (24/20”)
Rest 3 minutes
3 Rounds for time:
15 Power Cleans (115/75#)
5 Burpee box jump overs (24/20”)
Rest 3 minutes
3 Rounds for time:
10 Power Cleans (135/95#)
5 Burpee box jump overs (24/20”)

Del

28 thoughts on “Tuesday WOD”

  1. WU + Mobility x 1
    Group WU + Mobility

    WOD
    R1 @ 45
    R2 @ 50
    R3 @ 55

    23:58

    All rounds unbroken, pause at the pocket on the way down per Shane’s coaching tip.

    Fun one! I’m still sweating. Thank you Shane!

  2. Power Clean Review

    3 Rounds for time:
    20 Power Cleans (75#) UB
    5 Burpee box jump overs (24”)
    5:05
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (115#) UB, 6-3s, 3s
    5 Burpee box jump overs (24”)
    13:03
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (135#) 4-3-3, 2-2-1s. 1s
    5 Burpee box jump overs (24”)
    20:24

    Tough one 🙂

    Thanks Kevin!

  3. WOD Rx’ish
    19:21

    R1 – 3:41 (mainly unbroken)
    R2 – 12:07 (did one round at 95# – maybe lost a minute changing weights – 6-5-4 for reps)
    R3 – singles

  4. Power Clean Review

    3 Rounds for time:
    20 Power Cleans (75/55#) used 75#
    5 Burpee box jump overs (24”)
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (115/75#) used 95#
    5 Burpee box jump overs (24”)
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (135/95#) used 115#
    5 Burpee box jump overs (24”)

    23:28

  5. WOD Rx:
    18:02

    1st round: 3:46 (UB, 11-9, 11-9)
    2nd round: 10:4? (10-5, 9-6, 9-6) *started an extra round but Kevin stopped me lol I can’t count to 3…then missed my next start time and got to the bar around 13:55
    3rd round: 18:02 (5-3-2, 5-3-2, 2-1-1-1-3-2)

  6. WOD = 23:19 Kinda liked that one.

    35-40-45#
    20″ box

    Thank you Shane for saying “pop” … something finally connected for me re PCs!

  7. 3 Rounds for time:
    20 Power Cleans (75/55#) – 65#
    5 Burpee box jump overs (24/20”)
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (115/75#) – 105#
    5 Burpee box jump overs (24/20”)
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (135/95#) – 115#
    5 Burpee box jump overs (24/20”)

    Time: 22:05… gasser!!

  8. Power Clean Review

    3 Rounds for time:
    20 Power Cleans (75/55#)
    5 Burpee box jump overs (24/20”)
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (115/75#)
    5 Burpee box jump overs (24/20”)
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (135/95#)
    5 Burpee box jump overs (24/20”)

    18:01 RX

  9. Damn this one nearly wrecked me!

    WOD as Rx’d
    22:18

    By the middle of the 115# round I was down to singles.
    Really, really hard!

    Thanks Coach Kev!

  10. Wod 25min cap

    3rds
    20 power cleans(45#)
    5 burpees over box jumps
    (5.46)
    3min rest
    3rds
    15 power cleans(55#)
    5 bbjo
    (5.54)
    3min rest
    3rds
    10 power cleans(60#)
    5 bbjo
    (5.47)
    Time: 23.06
    *A tough one for sure!

  11. WOD with 24i” box and scaled to Step Overs
    R1 @ 75
    R2 @ 95
    R3 @ 115

    time–>20:32

    Thanks Shane!

  12. Francis Landry

    3 Rounds for time:
    20 Power Cleans (75#)
    5 Burpee box jump overs (24”)
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (85#)
    5 Burpee box jump overs (24”)
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (95#)
    5 Burpee box jump overs (24”)

    22:39

  13. 3 Rounds for time: went a little lighter due to wrist.
    20 Power Cleans (55#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (65#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (75#)
    5 Burpee box jump overs (20”)
    20:34
    Thanks Janelle!

  14. Heather Skeard

    First WOD in almost 2 weeks cause I’ve been sick!

    WOD Rx = 17:58
    Very happy with my time

    First round cleans were 11-9 / 11-9 / 10-10
    Second round cleans were 8-7 / 7-8 / 7-5-3
    Third round cleans were 6-4 / 5-5 / 5-3-2

    Happy that I didn’t go down to singles.
    Burpees sucked
    Almost puked after

  15. Mario Richard

    Power Clean Review

    3 Rounds for time:
    20 Power Cleans (75/55#)
    5 Burpee box jump overs (24/20”)
    Rest 3 minutes
    3 Rounds for time:
    15 Power Cleans (115/75#)
    5 Burpee box jump overs (24/20”)
    Rest 3 minutes
    3 Rounds for time:
    10 Power Cleans (135/95#)
    5 Burpee box jump overs (24/20”)

    21:12 Rx

    Was hoping for sub 20:00 but still happy with that. Slowly getting better at cycling high rep workouts.

  16. WOD

    3 Rounds for time:

    20 Power Cleans (65#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes

    3 Rounds for time:
    15 Power Cleans (75#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes

    3 Rounds for time:
    10 Power Cleans (85#)
    5 Burpee box jump overs (20”)

    22:08

    Thanks Janelle!

  17. WOD

    3 Rounds for time:

    20 Power Cleans (40#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes

    3 Rounds for time:
    15 Power Cleans (50#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes

    3 Rounds for time:
    10 Power Cleans (60#)
    5 Burpee box jump overs (20”)

    25:00 with 3 burpees left.

  18. 3 Rounds for time: 4:55
    20 Power Cleans (65#)
    5 Burpee box jump overs (24”)
    Rest 3 minutes

    3 Rounds for time: 5:30
    15 Power Cleans (85#)
    5 Burpee box jump overs (24”)
    Rest 3 minutes

    3 Rounds for time: 5:49
    10 Power Cleans (105#)
    5 Burpee box jump overs (24”)

    Time: 22:14
    Break up the first round earlier, and pickup the bar faster on the last round.

  19. 3 Rounds for time:
    20 Power Cleans (40#)
    5 Burpee box jump overs (20”)
    Rest 3 minutes

    Complete 1 BBJO in 3rd round. Try to squeeze in one more rep before 7 minute time cap and smash shin spectacularly on the box.
    Swear a lot, hang out with Shane’s lunch box ice pack.

    As a bonus, I went home and got the kiddos to bed, sat down to eat my supper and spilled my salad and chicken alllll over the floor.

  20. WOD with weights at 55-65-75
    27:20

    Missed doing this on Tuesday so thought it would be fun to do at Sunday open gym…..regretted that decision and end of the very first set. This kicked my butt.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro