Thursday, April 13, 2023

34 Comments / Workout of the Day (WOD) / By

10 Rounds for time of: 
5 Power Cleans 155/105# Rx+185/125# MRX115/80#
5 Strict HSPU’s Rx+Deficit Strict HSPU’s 6/4” MRX 4/2”riser

34 thoughts on “Thursday, April 13, 2023”

  4. Kevin Fath

    5’11″/201#/30yo

    Front Squat: 135/225/315/395/395/395
    Wide Grip Bench Press: 10@225, 5@275, 3@295, 3@315
    Power Clean (EMOM through 305#): 135/225/245/265/285/305/315 (10# PR; 305 since 1/8/22)

    WOD Rx w/Muscle Cleans: 18:17

    Reply
  5. Ali

    Strength
    PC w/ 105#
    Alternated between 1 HSPU & 4 BBPU’s
    WOD w/ 105#, 1 ab mat
    Went down to 3 HSPU’s after rd 1. (Shoulder limitations)
    13:19

    Reply
  7. Georgie

    10 EMOM 1 PC + 1 strict HSPU (1 mat)
    105-115-125-125-135-145 x 5

    Wod as rxd
    5 strict HSPU w 2 mats / Alternated w 10 BB push-ups
    11:53

    Looking great, Jess!!

    Reply
  13. Daniel

    Strength: EMOM for 10 minutes:
    1 Front Squat 185# / 1 Deficit HSPU 6”

    WOD w/
    5 front squat 155#
    5 strict HSPU
    16:37

    Reply
  14. ryan alonso

    You’re a rock star, Jess – great pic!

    Strength – EMOM – 155# x 5 then 175 x 5
    *Alt between 1 strict HSPU (w/ 2 abmats and a little 5lb plate underneath) and 1 Wall Walk

    WOD w/ Rx weight (155#)
    *Odd Rounds did 5 HSPU (w/ 2 abmats and little 5lb plate underneath)
    *Even Rounds did 5 Wall Walks (those got rough)

    21:15

    shout out to Joanie – crushed it today – great job! fun class – thx breck

    Reply
  16. Breck

    Strength/Activator
    EMOM for 10 Minutes
    1 Power Clean@225# + 1 Deficit HSPU@6″

    WOD
    Rx+ with strict deficit HSPU’s
    All PC singles
    All Deficit HSPU’s unbroken
    Time: 13:12

    Reply
  17. Butter

    EMOM for 10 mins: 1 PC+ 1 strict HSPU
    All PC’s @225#
    5 strict HSPU’s
    5 strict 6” deficit HSPU’s

    Wod: 10 rounds of:
    5 PC’s @185
    5 strict hspu’s through 6 rounds
    5 strict w/ one pad for 2 rounds
    5 kipping for 2 rounds

    *Great job today KO!
    * congratulations to my better half for getting her pr!

    Reply
  19. Kevin

    Strength/Activator
    EMOM for 10 Minutes
    1 Power Clean@225# + 1 Deficit HSPU@6″

    —
    WOD
    Cleans @ 185
    Strict HSPU – unbroken
    13:35

    Awesome Job on the PR Katie – STRONG!

    Reply
  20. Katie B

    EMOM for 10 mins: 1 PC+ 1 wall facing HSPU

    All power Cleans:
    125#-135-145×2-155-165-175-185-
    195(PR)- 200(PR)

    WOD 10 rounds of:
    5 PC’s @125
    3 strict HSPU
    10:21

    Then did 20 strict HSPU to get to 50 total:
    Total time for the WOD plus 20 HSPU- 17:59

    Fun noon class – perfect training day:)

    Reply
  22. Brandy

    Activator
    85×2 105×2 115×2 125×2 135×2
    3 deficit push-ups (3.25 in)

    WOD w/85# and 5 deficit push-ups
    14:05

    Ortho released me today to go ahead and incorporate movements back in on my right hand! Cleans felt good, had to be slow and incredibly controlled bc I still have some nerve damage! But other than that… super excited for no finger surgeries!

    Reply
  27. Foster

    205×1
    225×4
    235×5
    8-10 Deficit HSPU

    Wod
    15:30
    Attempted to do all rds of HSPU unbroken. First 3rds without ab mat.
    7-10 with ab mat was unbroken until the last rep :/

    Reply
  28. Chad

    EMOM
    1 PC + 1 Ring HSPU
    Power clean :
    225-225-255-255-275-275-275-305-305-305

    Wod RX+ / 8” deficit
    2 rounds Strict deficit HSPU
    8 rounds Kipping deficit HSPU
    15:58

    Reply

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