1 Clean + 2 Front Squats + 1 Jerk
OR 1 Snatch + 2 OHS
*12 min to build
3 rounds
15 Hang Power Cleans (95/65#)
30 AbMat Situps
400m Run
*15 min cap
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1 Hang Power Clean + 2 Front Squats
Went up to 80#
3 rounds
15 HPC 55#
30 AbMat Situps
400m Run
13:57
Kept things light for lifting. Back wasn’t feeling great.
1 Clean + 2 Front Squats + 1 Jerk
95-115-135-145-155
3 rounds
15 Hang Power Cleans (95#)
30 AbMat Situps
400m Run
9:03
Loved this one!
1 Snatch + 2 OHS Squats
75-95-105-115-125(f)-125(f)
3 rounds
15 Hang Power Cleans (95#)
30 AbMat Situps
400m Run
9:42
YAY WOD wall is back
AMRAP 20 min
15 Pushups
15 Situps
15 KB squats 50#
5 Pull ups
500m row
3 Rds and 5 Pullups
1 Snatch + 2 OHS
Practiced with 55# for 5 sets
Snatches felt good
3 rounds (@Brown)
15 Hang Power Cleans (65#)
30 AbMat Situps
400m Run
Time: 10:50
Fun one
1 Snatch + 2 OHS
*12 min to build
Kept this at 55# and really focused on getting into that full snatch position
3 rounds
15 Hang Power Cleans (55#)
25 AbMat Situps
400m Run
Time: 12:19. Had to try and keep up with all the runners in the class :)!
Mobility and warm-up
Strength (Blue)
12 mins to Build
1 power Clean + 2 Front Squat
Completed: 55#, 65#, 70#, 75#, 80#, 85#, 90#.
WOD (Blue/Orange/Blue)
3 Rounds
12 Hang Power Cleans (55#)
25 AbMat Sit-ups
400m Run
Time Cap: 15mins
Completed:
Round 1: 3:50
Round 2: 4:39
Round 3: 4:41
Total Time: 13:10
Thanks Ingrid!!
Strength Brown?
95-115-135-155#
WOD
3 Rounds
• 15 Hang Power Cleans @75#
• 30 Abmat situps (straight leg so didn’t cramp)
• 400m run (calf cramp around 200-300m so last 2 rounds were 300m to reduce chance of further cramping)
Time > 14:24
1 Power Clean + 2 Front Squats
95-115-135-155-165-190(PR)
3 rounds
15 Hang Power Cleans (75#)
30 AbMat Situps
400m Run
10:40
Thanks Blake!
Was happy to get to do some snatches + OHS in the strength – kept them light as I haven’t done them in a while
WOD as posted: 11:53.
Fun one.
1 Power Clean + 2 Front Squats
55-65-70-75-80
3 rounds
15 HPC 55#
30 AbMat Situps
400m Run
13:53
1 Power Clean + 2 Front Squats
55-60-65-70-70#
3 rounds
12 Hang Power Cleans (45#) – next time 55#
25 AbMat Situps butterfly legs
400m Run
>> 12:17