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”)
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!
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!
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
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
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)
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!
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!!
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
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!
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!
WOD with 24i” box and scaled to Step Overs
R1 @ 75
R2 @ 95
R3 @ 115
time–>20:32
Thanks Shane!
18:12 rx
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
22:41RX
mob wux1
WOD
R [email protected] 65#
R [email protected] 85#
R [email protected] 100#
21:00
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!
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
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.
wod in OG tonight.. 29:54. Rx
Daniel, RX: 23:19
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!
Wod rx’d 17:19
Rd1. 3:41
Rd2.3:59
Rd3 3:39
Tough but fun!!
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.
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.
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.
This WOD kicked my ass too.
DNF
R1 @ 75 finished at 6:50
R2 @ 95 2 Rounds + 5 PC
R3 @ 115 2 Rounds + 4 PC
144 Reps was the total
WOD RX’D =23:05
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.