Friday 180608
For Time:
-200m Row or Run or 0.5km A Bike
-13 Power Cleans 115/75 RX+ 145/100 MRX 95/65
-200m Run or Row (opposite of last)
-13 Hang Power Cleans
Rest 2min
-400m Row or Run or 1km A Bike
-13 Hang Power Cleans
-400m Run or Row (opposite of last)
-13 Power Cleans
Rest 3min
-200m Row or Run or 0.5km A Bike
-13 Hang Power Cleans
-200m Run or Row (opposite of last)
-13 Hang Power Cleans
Post total time minus 5 minutes of rest to comments.
Cluster of Power Clean to Hang Power Clean
3@135; 3@155; 2@175; 2@195; 1@205; 1@225
*
WOD rx (+): row then assault bike
Finished @ 16:16 (-5 min rest) = 11:16
Strength 95 for 3’s, 115 for 2’s, 135 for 1’s
WOD MRX
1) 3:11 + 2
2) 10:15 + 3
3) 16:24 final time
Cluster Power Clean to Hang Power Clean
3@155#
3@175#
2@205#
2@225#
1@255#
1@285#
WOD RX+ Row then Run
16:39-5=11:39
60 ghd sit-ups (40+20)
15 strict pull-ups (3 sets of 5)
Strength power clean to hang clean e2mom
3@115#
3@145#
2@165#
1@195#,1@165#
1@165#
1@165#
WOD Rx. Row/run
3:35
11:57
18:30
18:30-5:00= 13:30
WOD as Rx’d (run, row)
15:39- 5= 10:39
Great work, nooners!
Next week, Dave H.! 🙂
Strength
3@105
3@115
2@125 (failed 2nd HPC)
2@124
1@135 (f HPC)
1@135 (f HPC)
WOD RXd with alternating bike and row
17:09-5:00=12:09
Strength: 135/135/155/155/175/175
WOD RX: 17:44 – 5:00 = 12:44
WOD Rx’d: (row then assault bike)
Finished @ 15:16 (-5 min rest) = 10:16
Power Clean to Hang Power Clean Complex
3@135#
3@145#
2@185#
2@205#
1@225#
1@235#
WOD
Rx+ Row/Run
Everything unbroken
2:59
4:57
2:57
Total time=15:53-5:00(rest)=10:53
PC-HPC
3@135-165
2@185-185
1@205-215
Wod+
22:48
Wod rx’d (row/run)
16:05-5= 11:05
Strength power clean to hang power clean complex up to 205#
——
Wod w/ 135#
17:32 – 5:00 = 12:32
—
20 GHD
Wod
Rare …Rx this time
15:55
Row / bike
Wod rx
Run/row
16:15-5
11:15
Strength up to 72#
WOD w/50# (run, row)
only finished 2nd one at 15:07 – 2 = 13:07 for one and two