September 7, 2018 32 Comments / Workout of the Day (WOD) / By Breck Friday 180907 **WOD Credit to CF Linchpin** 4 RFT -600m Run -10 Power Cleans 75% of 1RM Post time to comments.
Jeremy Fullingim September 7, 2018 at 6:32 am Strength: Power Clean – worked up to 185 for sets of 1. * WOD: 4 RFT: 600 m row; 10 PC w/ 185 17:30 Reply
Kevin Fath September 7, 2018 at 7:57 am Strength: Power Clean 3@135, 2@185, 2@205, 1@225, 1@235, 1@245, 1@255, 0@265 (failed 5 times) Modified WOD: 600m SkiErg 10 Muscle Cleans w/135# 3 rounds + 7 Muscle Cleans at 20:00* *First rep was a Power Clean w/195#; Score does not include the accidental Power Clean in the final round. Reply
Kevin Fath September 7, 2018 at 1:39 pm Squat Clean: 1@135, 1@185, 1@205, 1@225, 0@245 Shoulder Press: 5@135, 5@135, 5@135 WOD Rx: Attempted 1 round w/195# + 200m Run Assault Bike for 30 calories Reply
Stephen H. September 7, 2018 at 8:59 am Power Cleans 3@185# 2@205# 2@225# 1@245# 1@265# 1@285# 1@305# (failed first attempt–made second attempt) WOD w/ 225# DNF. . .for the second time this week. . . 600m of fourth round completed at time cap. Reply
Melanie September 7, 2018 at 11:27 am 6:00 Strength power clean 3-2-2-1-1-1-1 @ 105-115-125-145-140(f)-140-140(f) WOD with rowing/105 16:18 9:30 20 min AMRAP 10 cal bike/10 GHD 10 rounds + 2 cals Reply
Angie September 7, 2018 at 11:50 am Power cleans 3-2-2-1-1-1-1 @ 65-75-85-95-105-115-120 Wod w/75#, run/row/run/row 17:26 TGIF! Reply
Jim September 7, 2018 at 1:34 pm Friday 180907 **WOD Credit to CF Linchpin** 4 RFT -600m Run -10 Power Cleans 75% of 1RM Post time to comments. 75 ghd sit-ups Strength up to 195# WOD w/155# 19:49 Reply
Dave D September 7, 2018 at 1:53 pm Power Clean 3@185, 2@205, 2@225, 1@235, 1@245, 1@255 WOD with 1.5km bike for run, 207# PC round 1 and 185# for rounds 2-4 4 reps short of finishing at cap; finished but clock stopped at 20. Reply
Breck September 7, 2018 at 2:06 pm 42/5’7”/172 Power Clean 3@205# 2@225# 2@235# 1@245# 1@255# 1@265# 1@275# WOD With 225# Time: 16:51 Reply
Connor B. September 7, 2018 at 2:47 pm WOD w/ 155# (Row/SkiErg/Row/SkiErg) 15:21 16:00-20:00 Assault bike calories – 50 Reply
Russ Riff September 7, 2018 at 3:37 pm Power clean 3-2-2-1-1-1-1 165-185-205-215×4 Wod w 165# Row 1&3 1.5k bike 2&4 17:53 Reply
Dan September 7, 2018 at 3:50 pm PCs up to 195#, failed 205# WOD w/155# PC time capped at 500 run in the 4th round. Reply
Max September 7, 2018 at 5:15 pm Pc 182-225-255-285-315 Wod rx @ 225 Got to last clean at 19:10, back gave out Reply
TS September 7, 2018 at 5:41 pm Power Clean 3@155-2×2@185/205-1@225-235,255,270(f) WOD w/ 190 and all runs -17:39 Thanks for letting me jump in on the strength Shawn and Kevin. Reply
Marisa Stonis September 7, 2018 at 6:14 pm strength 3@65 2@85 2@85 1@90 1@95 1@100 WOD rx’d w 75# 15:03 Reply
Shawn C. September 7, 2018 at 6:34 pm PC 165-185-195-205-215-225-235(pr-I think) — Wod. Rx’d @ 175# 17:47 Great job Kev and Tyler… — Abs Reply
Chad September 7, 2018 at 7:33 pm Power clean 3@185 2@225 2@245 1@275 1@295 was a squat 1 squat clean @305 Wod RX’D based off of 305 power clean PR used 230 19:43 Cut it close today Reply
Justin September 7, 2018 at 7:53 pm Strength: 3@185 2@225 2@245 1@275 1@295failed (strength wasn’t there today) Wod based off 295 max w/225: Capped at 3 pc on 4th round Reply
Kevin September 7, 2018 at 8:23 pm PC 165-185-195-205-215-225-235(pr) — Wod. Rx’d @ 175# 17:14 — Abs Reply
Nick k September 7, 2018 at 9:04 pm Power clean 3@185 2@205 1@215 0@225 Wod RX (175# based on 235 max) 16:44 Reply
Jordan W. September 7, 2018 at 10:46 pm Power clean 3@185 2@225 2@245 1@275 1@295 1 @305 no misses all power WOD Rx’d 75% of 305=230 18:15 Reply
Strength: Power Clean – worked up to 185 for sets of 1.
*
WOD: 4 RFT: 600 m row; 10 PC w/ 185
17:30
Strength: Power Clean
3@135, 2@185, 2@205, 1@225, 1@235, 1@245, 1@255, 0@265 (failed 5 times)
Modified WOD:
600m SkiErg
10 Muscle Cleans w/135#
3 rounds + 7 Muscle Cleans at 20:00*
*First rep was a Power Clean w/195#; Score does not include the accidental Power Clean in the final round.
Squat Clean: 1@135, 1@185, 1@205, 1@225, 0@245
Shoulder Press: 5@135, 5@135, 5@135
WOD Rx: Attempted
1 round w/195# + 200m Run
Assault Bike for 30 calories
PC up to 235 (f@245)
WOD Rx’d w/185 PC
19:45
Power Cleans
3@185#
2@205#
2@225#
1@245#
1@265#
1@285#
1@305# (failed first attempt–made second attempt)
WOD w/ 225#
DNF. . .for the second time this week. . . 600m of fourth round completed at time cap.
6:00
Strength power clean
3-2-2-1-1-1-1 @ 105-115-125-145-140(f)-140-140(f)
WOD with rowing/105
16:18
9:30
20 min AMRAP
10 cal bike/10 GHD
10 rounds + 2 cals
That 4th clean was 135
Power cleans 3-2-2-1-1-1-1 @ 65-75-85-95-105-115-120
Wod w/75#, run/row/run/row
17:26
TGIF!
Strength up to 175#
WOD RX with 130#: 17:23
Friday 180907
**WOD Credit to CF Linchpin**
4 RFT
-600m Run
-10 Power Cleans 75% of 1RM
Post time to comments.
75 ghd sit-ups
Strength up to 195#
WOD w/155#
19:49
Power Clean
3@185, 2@205, 2@225, 1@235, 1@245, 1@255
WOD with 1.5km bike for run, 207# PC round 1 and 185# for rounds 2-4
4 reps short of finishing at cap; finished but clock stopped at 20.
Wod
4 rds
600 m row
10 PC @ 155#
15:15
42/5’7”/172
Power Clean
3@205#
2@225#
2@235#
1@245#
1@255#
1@265#
1@275#
WOD
With 225#
Time: 16:51
WOD w/ 155#
(Row/SkiErg/Row/SkiErg)
15:21
16:00-20:00
Assault bike calories – 50
Row, 135#
19:33
PC
185-205-205-225-235
Wod Rx
185#
15:09
Power clean
3-2-2-1-1-1-1
165-185-205-215×4
Wod w 165#
Row 1&3
1.5k bike 2&4
17:53
PCs up to 195#, failed 205#
WOD w/155# PC
time capped at 500 run in the 4th round.
Pc
182-225-255-285-315
Wod rx @ 225
Got to last clean at 19:10, back gave out
Power Clean
3@155-2×2@185/205-1@225-235,255,270(f)
WOD w/ 190 and all runs
-17:39
Thanks for letting me jump in on the strength Shawn and Kevin.
strength
3@65 2@85 2@85 1@90 1@95 1@100
WOD rx’d w 75#
15:03
Wod rx
With 155# PC
15:13
Based on 205#
PC
165-185-195-205-215-225-235(pr-I think)
—
Wod. Rx’d @ 175#
17:47
Great job Kev and Tyler…
—
Abs
Power Cleans up to 125
WOD 85#
All runs
19:01
Power clean
3@185
2@225
2@245
1@275
1@295 was a squat
1 squat clean @305
Wod RX’D based off of 305 power clean PR used 230
19:43
Cut it close today
Body weight 163lbs
Strength:
3@185
2@225
2@245
1@275
1@295failed (strength wasn’t there today)
Wod based off 295 max w/225:
Capped at 3 pc on 4th round
PC
165-185-195-205-215-225-235(pr)
—
Wod. Rx’d @ 175#
17:14
—
Abs
Power clean
3@185
2@205
1@215
0@225
Wod RX (175# based on 235 max)
16:44
Power clean
3@185
2@225
2@245
1@275
1@295
1 @305 no misses all power
WOD Rx’d 75% of 305=230
18:15
STRENTH
Up to 175#
WOD
4 Rounds
PC @ 125#
600 M run
18:50