Pood – This is the traditional unit of measurement for weight in Russia. Kettlebells were developed in Russia in the 1700’s and were used for weighing crops. If you had one pood of potatoes, that would equal 35 pounds. Two poods = 70 pounds. Now when you throw a kettlebell overhead, you can say how many poods it was.
Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean
In 2 minutes, Run 400m
Max Hang Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Squat Cleans in 2 minutes
Weight = 95/65# or 50%
Practice Clean Complex
1 HPC + 1PC + 1SC
55#/60#/65#/70#/70#/70#
2 min run 200m (scaled)
2 min Max HPC @ 50% = 55#
2 min run 200m
2 min PC @ 55#
2 min run 200m
2 min Max SC @ 55#
I POODS LOTS YESTERDAY!
Thanks Patrick !!
6am classes are great when I can make it out of bed!
its too early … REPS = 76.
HAHA!
Nice score! Yay for lots of poods!
HPC+PC+SC
55-65-75-85-65#
WOD RX: 26+21+15. Total: 62
Note to self: slow down on the runs and don’t stop in the HPC. Could get more reps there.
Runs between 1:38-1:42 I believe.
Sweaty!
Great 7am! Thanks Patrick
When I grow up I want to run fast like you…never would I say slow down on the runs lol Good job speedy!
Nice score!
HPC+PC+SC Practice 95#
68 rx
Clean Complex – HPC + 1PC + 1SC
85 105 115 125 135 140
WOD with 200m runs
104 Reps – 55 HPC / 30 PC / 19 SC
104 reps!
When I grow up I wanna lift like you!
I love how you did more HPCs than I did all of mine combined. Good job Jo. Crazy reps.
Clean Complex – HPC + 1PC + 1SC
85 105 125 135 145 155 (Didn’t land in full squat on last rep)
WOD with 400m runs (should have done 200M)
41 Reps – 23 HPC / 10 PC / 8 SC
My test run was 1:39
My actual runs were 1:55, 2:15, 2:20
Open Gym
WOD
8 Rounds
100m Run
8 Burpees
Time: 13:04
I’m might still be sweating for weeks after that wod. Tough one, both my goats tackled.
Thanks for the push Maria.
Great job nooners on the posted wod.
WU x 1
Clean movement practice
1 HPC + 1PC + 1SC
35, 40, 40, 45, 50, 50
WOD @ 40# and 200 M runs
76 reps, same as Heather!
Another sweaty one! Thanks for the excellent coaching Patrick. Loved seeing you flying on those 400 M runs Gabe. 🙂
Nice score Jackie!
OHS Testing out my shoulder
85×5 95×3 95×3 95×3 95×3
Open Gym
WOD
8 Rounds
100m Run
8 Burpees
Time: 7:51
17 seconds slower than last time, that’s ok! Fun WOD, thanks Crystal for being my buddy on this one!
Thanks for the class Steph and great job nooners on a tough WOD.
Practiced clean complex
35-85-95-95 would have gone heavier, but hurt my wrist on the 95 squat clean
practiced repeated hang cleans @ 65#
WOD
Rx
47 reps
Went too easy on the runs and only ever had 10 seconds to get set up for cleans. Also don’t take so many rests on the cleans, wasted way too much time.
Mob
WU x 1
1 HPC – 1 PC – 1 SC
35-55-60-65-70
WOD:
scale to 200m and 45#
Total reps: 68
Runs: 1:06, 1:12, 1:17
Reps: 37, 21, 10
– Mob
– WUx1
– 400m run
WOD @ 400m & 80# = 52 (25-15-12)
Clean Complex – 1 HPC + 1 PC + 1 SC
55-75-85-90-95-100#
WOD with 200m runs & 55#:
72 reps – 32 HPC + 25 PC + 15 SC
I need to work on endurance in running and in WODs with lighter weight. I wasted a lot of time setting the bar down to rest.
Clean Complex Practice – 1HPC, 1 PC, 1 SC
55# – 60# – then stuck to 60# to work on technique. I’ve been jumping too early and was working on breaking that habit… hard one to break! (60# x 5 sets)
WOD (@50#):
In 2 min, run 400m
In 2 min, max rep HPC (36 total)
In 2 min, run 400m
In 2 min, max rep PC (20 total – kept having to fix my technique)
In 2 min, run 400m
In 2 min, max rep SC (12 – these were really hard for me. Still that darn hip! I guess even more mobility is needed!)
Total reps: 68
Great job B!!!!
WU x 1
group wu
1 HPC – 1 PC – 1 SC
95-115-135-155-175
WOD @ 95#: scaled to 200m for last run only. I was about 10 seconds over the 2 min mark for the 2nd run
Total reps: 49
Reps: 25,11,13
I was pood after this WOD.
Mob, WU
Group WU drills, 400m run in 1:57
HPC+PC+SC complex
75 – 95 – 110 – 120 (fail on SC, got in my head about getting my damned knees back)
WOD – scaled 200m run, 75#
HPC – 32
PC – 23
SC – 15
Total: 70
mob wux1
group mob
pratice clean complex
95-115-125-135
WOD scale 200 m run 95#
HPC 40
PC 30
SC 16
total 86
Practiced clean complex
85-95-105-115-115-125 (f)
WOD @ 85: 70
WOD @ 55# & 200m runs
HPC 28
PC 18
SC 8
Total 54
Clean complex:
85-95-105-115. Stopped because everything was sweaty and the bar kept
slipping off.
Wod @ 65# and 200m runs: 70 reps (32+22+16)
Cashout: sneaky coach Amanda convincing me to get upside down. Very close to getting in a handstand by myself. Thanks Amanda!
Ohhh! And actual cashout was a 2 min plank with Bev (and the rest of the class). Did 1:40 in total, 1 min unbroken, 20s rest and the. 40s plank.
Next week! 🙂
wod with 65# and scaled to 200m runs
80 reps
Wod @ 65# scaled to 200 m run
Reps: 28-25-16 = 69 total reps
Tough one. I think I would have died if I actually did this one with a 400 m run. Kuddo’s to those who did!
Clean complex up to 120#
WOD as Rx:
61 reps
25-20-16
HPC need a lot of work! And I stopped after just under 1 min thinking that was time and wrote down my score, lost a few reps there – whoops! Running was tough today, sore legs, the walk from the door to my bar at the front was my “break”.
Soooo sweaty! Always fun trying to keep up with Remi too, I wish I could!
Thanks Amanda 🙂
Mobility + WU
HPC+ PC + SC complex
55-85-95-105(x2)-115
WOD
200m run
MAX HPC @ 65
200m run
MAX PC
200m run
MAX SC
34-24-13 = 71
Rx 54
Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean
#55-60-65-70-75
In 2 minutes, Run 400m scaled to 200m
Max Hang Power Cleans in 2 minutes
In 2 minutes, Run 200m
Max Power Cleans in 2 minutes
In 2 minutes, Run 200m
Max Squat Cleans in 2 minutes
Weight = 95/65# or 50% = 55# ( heavier than my 50% )
Score 54
wux1
group mob
pratice clean complex
95-115-135-135-135-135-135
WOD as Rx’d
HPC 27
PC 28
SC 11
total 66