Hang squat clean:
3@185; 3@205; 2@215; 2@225; 1@235; 1@245; 1@265
*
WOD as rx’d: 6:56
(Advice- go rx not +)
*
Core developement
15 GHD sit-ups & hip ext
High and low plank hold and rt/lt plank holds
HSC
3@135-3@185-2@225-2@235-1@245-1@260(PR)-1@275(f)
WOD rx – 6:30
Grip blaster. Smart sets on t2b is a good idea so you don’t get stuck on the last sett like I did.
Hang squat clean:
3@185; 3@205; 2@215; 2@225; 1@235; 1@245; 1@265
*
WOD as rx’d: 6:56
(Advice- go rx not +)
*
Core developement
15 GHD sit-ups & hip ext
High and low plank hold and rt/lt plank holds
HSC
3@135-3@185-2@225-2@235-1@245-1@260(PR)-1@275(f)
WOD rx – 6:30
Grip blaster. Smart sets on t2b is a good idea so you don’t get stuck on the last sett like I did.
Strength: up to 1@195# (f@205# 4 or 5 times)
WOD w/115#: 9:11
Hang clean
3@185
3@185
2@205
2@205
1@215
1@225
Wod RX:
5:57
Strength: Hang Squat Clean w/Chase
3@135
3@155
2@175
2@175
1@205
1@225
1@245 (PR by 15#; 230# since 4/1/17)
WOD Rx: 10:25
Strength: Hang Squat Clean w/Chase
3@135
3@155
2@175
2@185
1@195
1@205
1@155
WOD MRx: 8:43
Hang squat clean: 3-3-2-2-1-1-1 @ 65-75-85-95-105-115-120
WOD MRx = 9:37
1 min hi plank
1 min low plank
15 GHD sit ups
Hang Squat Clean
3@185#
3@205#
2@225#
2@245#
1@265#
1@275#
Failed@285#
WOD
As Rx’d
Time: 5:12
Hang Squat Clean
3@185#
3@205#
2@225#
2@245#
1@265#
1@295#
1@315#
WOD Rx’d=5:24
Strength HSC
3@135
3@165
2@185
2@195
1@205
1@225
1@255
Wod 95lbs and ghd’s
Time=10:23
HC
85-95-105-115-125-135
WOD with 85# HC. No squatting
7:45
Hang Squat Clean
3-3-2-2-1-1-1 @ 85-95-105-115-125-135-145 (25# pr)
500m row for warm-up, rest 3 min, then 500m row for time
1st row: 2:23.4
2nd row: 1:57.5 (20 sec pr)
HSC
3 @ 185#
3 @ 205#
2 @ 225#
2 @ 245#
1 @ 265# PR
F @ 275#
1 @ 275# PR
WOD MRX
6:42
HSC
3 @ 115
3 @ 135
2 @ 145
2 @ 155
1 @ 165
1 @ 175 (f)
1 @ 175 🙂
WOD (95# HSC; Bamboo V-ups in place of T2B)
7:39
Great to have you back Joan!!
Hang Squat Clean
3@135
3@145
2@155
2@165
1@185
1@195
1@205
WOD
95#, T2B
8:47
Strength: Hang Squat Clean
185-225-255-285-315-335(tie pr)
WOD Rx:
5:42
BW@156.8
Strength:
3@205
3@225
2@245
2@255
1@275
1@295f
1@295 10lb pr
Wod w/135:
4:35
Hang squat clean
3 @ 105, 3 @ 115, 2 @ 125, 2 @ 135, 1 @ 145, 1 @ 155, 1 @ 165 (F)
Jarred wrist on last HSC so did power clean in wod w/ 85#
7:43??
HSC to 235#
WOD RX’d 8:30
3@115
3@135
2@155
2@165
1@185
WOD rx’d 9:20 yikes
Happy to see everyone!!
HSC
Up to 235#
—
Wod. 95#/GHD’s
6:24
—
Core stuff.
Hang Squat Cleans
3@105
2@115
2@125
2@135
1@145
1@155(5#PR)
1@165 (fx3 couldn’t get out of squat…)
WOD rx’d
7:08
Core Development
Hang squat clean
Up to 190# (failed 200# 2x)
Wod rx
7:02
Hang squat clean
3@225
3@225
2@255
2@255
1@285
1@305(20lb pr)
Wod RX’D
5:17
HSC
Up to 225#
—
Wod. 95#
6:29
—
Core stuff.
HSC
3@135
3@135
2@165
2@185
1@ 195
1@205
1@215. PR
WOD 12:41
135 (too heavy)
V ups (torn hands)
HSC
Up to 205#
Wod w 115
7:26
Core
2 mile run with Jen
HSC
165×3
165×3
185×2
205×2
225
235
250 PR
270 F badly
No wod
Go Pokes!
Hang Squat Cleans w/ Mere! Amazingly strong!!
3@125
3@135
2@145
1@155 f
1@155 PR
1@165 F
WOD rx’d
8:25
Core Development
Callan:
HSC up to 75#
WOD w/ 45# & toes to rings
11:50
WOD with 55# and GHD’s
8:57
WOD with #25 dumbbells & V-ups at hotel gym…
7:03
Got up to 235# hang squat clean
WOD MRx w/ 95# and hanging knee ups
7:23. Same as Fran
HC only up to 75#
WOD w/45# and knee raises
11:07 = slow as old lady!! Lol
Strength
3@105
3@125
2@135
2@145
1@155
1@175 (PR, couldn’t find that I had ever recorded anything heavy for HSC)
Failed @185
WOD RX’d
10:19
Great job 4:30!
Row 1600m
33 HRPU
Assault Bike – 2.5miles
33 air squats
Row 2000m
33 burpees
29:32
Strength
3@185
3@225
2@255
2@275
1@305
1@315
Wod RX
6:36