Friday 181116
6min AMRAP:
-3 Power Cleans 135/95 RX+ 185/125 MRX 95/65
-2 Hang Power Cleans
-1 Hang Squat Clean
-6 Pull-Ups RX+ C2B
REST 3min
4min AMRAP:
-2 Power Cleans
-1 Hang Squat Clean
-4 T2B
*Can use Sand Bag Cleans 80/50 or 65/35 for all Cleans*
Post rounds and reps to comments.
Strength
Up to 125lb
First WOD
5+2 rds @ 105lbs
Second WOD
6 rds @ 105lbs
Clean complex: Up to 205, still failed a couple.
WOD Rx’d:
1: 6 + 11
2: 6
Strength complex 65-70-75-80-85-95-100
WOD 1 MRx = 5 rds
WOD 2 65#, 8 anchor s/u = 6 rds + 3 cleans
85 Klokov Presses w/45#
20 Lateral Raises w/25# Plates
Modified WOD:
5 rounds + 6 reps of 10 Strict Scarecrow High Pulls w/45# & 6 Pull-ups
7 rounds of 5 Strict Scarecrow High Pulls w/45# & 4 T2Bs
Garage wod
13 rds of
13 cals bike or row
13 burpees
13 sit-ups
38:10
Cluster 195#
Wod RX
1. 7+1
2. 9+1
1 Power clean to 1 Hang Power clean to 1 Hang Squat clean
225-235-245-255-275-285
Wod RX’D
1: 8 rounds + 6 reps
2: 8 rounds + 2 reps
Strength built up to 125#
Amrap 1
Rx 5+5
Amrap 2
Rx 7+2
Strength clean complex e2mom 1pc to 1hpc to 1hsc
135#, 155#, 175#, 195#, 175#, 155#, 135#
WOD 1: 6 rnds + 2 power clean
WOD 2: 6 rnds + 1 hsc
Strength Cluster
135-155-175-195-215
—
Yesterday’s Wod.
5 RFT – Strict HSPU / Ring Dips
11:34
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
185/205/225/235/245(failed HSC)/185/185
WOD
Rx+
1: 6 rounds + 2 C2B
2: 7 rounds + 1 PC
Strength
95-105-115-125-135-145
WOD rx’d w/barbell
1. 9rds
2. 10rds
Complex up to 225#
WOD 1 – 8 rds
Didn’t do WOD 2
Strength:
up to 276#
WOD Rx
WOD1. 7+2
WOD2. 9+5
Strength
85-95-105-115-120-125-130(failed HSC)
WOD rx’d
1. 5 rounds
2. 4 + 2 TTB
Strength Cluster
135-155-175-195-215-225 failed the Hang Squat Clean
—
Wod RX
Wod 1 – 8rds
Wod 2 – 7rds + 3
—
Abs
Strength to 145#
WOD 1: 8 + 6
WOD 2: 9
Fun one!
Strength:
Clean complex: Up to 175
WOD Rx’d:
1: 6 + 1
2: 7 + 2
Up to 175
WOD #95lbs
1- 8 rds
2 – 7 rds