7 Minute AMRAP
7 Hang Squat Cleans 135/95# Rx+155/105# MRX 115/80#
7 Bar Facing Burpees
Rest 3 Minutes
7 Minute AMRAP
7 Hang Squat Cleans 135/95# Rx+155/105# MRX 115/80#
7 HSPU’s Rx+ Strict MRX 2/4” riser or 14 Push-ups
*Athletes choice of WOD to start with.
HSC up to 255 (failed twice at 265)
WOD Rx’d
Burpees- 5 rds
HSPU- 4 rds
Strength 85/95/100/105/115/125/130
WOD in order RX weight 2 pads on strict HSPU
4 rounds +4
4 rounds +3
Happy happy birthday Butter
Nursing a tweaked back.. went light today. Don’t want to aggravate before comp this weekend!
Hang squat clean to 125
Power clean to 150
–
Wod 1
7 PC w 65#
7 strict hspu (1 mat)
5 rounds + 12 reps
–
Wod 2
7 PC 65#
7 BFB
7 rounds even
Great photo girlies and happy birthday Chris!!!!!!!!
Happy Birthday Chris!
Hang squat clean
4-3-2-1-1-1-1@65-75-85-95-115-125-130
WOD 1 MRx = 3 rds
WOD 2 MRX = 3 rds + 7 cleans
Thanks Angie!
Strength:
Hang Squat Clean up to 235#
—
Wod RX+
Wod 1
3rds + 4 HSC
Wod 2
2 Rds + 5 HSC.
Hang Power Cleans
4@165#
3@185#
2@225#
1@255#
1@275#
1@305#
1@315#
1@325#
WOD Rx’d
Burpees- 5 rds
HSPU- 5 rds
**Hang Squat Clean**
HPC – 4@85, 3@95, 2@105, 1@115, 120, 125, 130
WOD Rx HSPU then burpees
4 + 4 both wods
HSC
155,185,205,225,245
Wod RX in order as written
1. 5+2 HSC
2. 5+4 HSC
Strength: Hang Squat Clean
4@115, 3@135, 3@155, 2@175, 2@185, 2@185
WOD Rx* (step over on burpees- left achilles)
Burpees: 4 rds + 8 (1 burpee)
HSPU’s: 4 rds
Hang Squat Clean
85-95-105-115-125-135-145
Wod rx weight & strict HSPU w/2 ab mats
HSPU- 4 + 4HSC
Burpee- 3 + 7HSC
Strength
135-185-235-265-295-326
WOD RX*
1. HSquatC+HSPU 4 rounds, stopped with 2:00 wrist bothering me
2. HPowerC+Burpee 6 rounds
Strength & Conditioning
E2MOM – 7 rounds
3 HSC (95#) = ~60% 1RM
10 cal bike
WOD – (95#, burps, and 14 push-ups instead of HSPU)
In order as written
1. 4rds + 7HSC
2. 4rds + 3HSC
fun class – thanks breck!
85-105-125-135-145-155-165-175
WOD RX HSPU/Burpee
1. 6+2 HSC
2. 5+5 HSC
Power Cleans (no squat)
135-155-175-185-195-205-215
—
Wods – All Hang Power cleans (knee)
HSPU(Strict): 6 rounds + 2 HPC
Burpees: 4 rounds + 4 Bar over Burps
Hang Power Cleans (no squat – knee)
135-155-175-185-195-205-215(f)
WODs: Rx weight – All Hang Power cleans
Burpees: 4 rounds + 2
HSPU(Strict): 4 rounds + 2
Strength
Dumbbell Hang Squat Clean (still nursing an injured wrist)
4@35#
3@45#
2@55#
1@70#
1@80#
1@90#
1@90#
WOD
With 55# Dumbbells
Everything unbroken
1: DB Hang Squat Cleans and Burpees=5 Rounds
2: DB Hang Power Cleans and Strict HSPU’s=6 Rounds
Hang Clean (below knee)
105-125-135-155-175-190
WOD W 105# (still went below knee for hang)
Only did first one w strict HSPU
3 rounds
Hand Squat Clean
E2MOM
4@75
3@85
2@95
1@105
1@110
1@115
1@120
Wod Mrx
Burpee/HSPU (2 ab mats, strict 1st rnd then rest kipping)
4+5
4+13
Hang squat clean
4@205 3@225 2@255 1@275 1@315 1@330
1@345 (ties pr)
Wod rx+ in order as written
5+ 5 cleans
4 + 11 reps (4 hang clean)
Strength: up to 2@205. Stopped after that
Wod modified;
Wod 1-
Hang power cleans @135
7cals on AAB
7 rounds even
Wod 2-
Hang power cleans @135
Strict HSPU with 1 ab mat
4 rounds + 11 (4 HSPU)
Strength up to 140?
Wods RX+
Strict HSPU Wod
2 + 9H
Burpees Wod
3 + 14
3+13
Strength
4@ 75
3@ 85
2@ 95
1@ 105
1@ 115
1@ 125
1@ 135
WODs @75 and 14 push-ups
Push-ups = 3 rds + 1 HSC
Burpees = 2 rds + 3 HSC
Strength: up to 1 x 215
Wod Rx, HSPU first (strict w/ 1 mat):
5 + 2
4 + 4
Strength up to 165 I think
Wod
HSPU = 5 rds + 2 hscl
B ( mod regular burpees) = 4 rds + 7 hscl
Strength up to 165 I think
Wod 135#
HSPU = 5 rds + 2 hscl
B ( mod regular burpees) = 4 rds + 7 hscl
Hang Squat Clean Strength
105-125-135-145-155-165-175
WODs Modified w/85#
HSC and HSPUs – 3 rounds + 4 HSPUs
HpowerC and bar facing burpees – 5 rounds
Pearce power abs w/Chrissy