Wednesday, September 23, 2020

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.

30 thoughts on “Wednesday, September 23, 2020”

  1. 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!!!!!!!!

  2. 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

  3. 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

  4. 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!

  5. 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

  6. 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

  7. 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

  8. Samantha Kuplicki

    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

  9. 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

  10. 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)

  11. 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)

  12. 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

  13. 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

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