A.
Take 15 minutes to build to today’s “heavy-ish” Power Clean
and then…
B.
Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters
Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.
A. Bryan – 145#, 155#, 165#, 175#, 185#. Christy – 50#, 60#, 70#, 80#, 90#.
B. Bryan – 4200#. Christy – 2040#.
A. 265
B. 225*24= 5400
155lb I’ve facing a low back pain and theses week I decided to go light.
24×150 = 3600
Running around 50/53″
How can you get back on track with your nutrition and recovery?
A: go to 70 kgs (PR 80kgs)
B: 3240 ( 12 rounds x 2 reps @ 60kgs)
Run 40-50 sec
Great job, Matteo!
it’s good. I missed a training 😉
A) Upto #125. #130 (1-rm max) fx2.
B) 2645, #115. One miss, thumb tweaked weird and i lost the bar. Runs were consistent at 0:43- 0.48 sec.
Hope your thumb is ok!
A: really worked on pulling from the floor. Stayed at 125.
B: Partner wod with class
3 power cleans 95#
6 front squats 95#
9 pushups
7rounds each 7:59
I was sluggish today:(
Lots of folks saying the same.
A. 10 min to build up to 225
B. 5625 (225×25–1 extra in last set
Cleans felt light but that’s okay; needed to make today an active recovery day. Just strided out my 200s at a :45-:50 pace; felt great.
Great job today! Just striding along…
Thanks!
A. 133. I want to go heavier but I always psych myself out as I go to extend the hips and slide under bar.
B. 2952
Adopt a junkyard dog attitude and get it!
Worked to 235, failed 245
4960, first 4 at 215, rest at 205
Kept treadmill at 10.6, hit it at a running go. A difficult situation for sure, but in the best way
I saw a guy run at 16mph backwards on a treadmill yesterday!
A) worked to 225
B) done at 200# touch n go. Couldn’t decide to go a bit higher but drop or link them. 4800# total
Nice job, Michael!
Thanks!
A: 185# went up easy so tried 205 (previous PR from 3/2015) 3 times and failed. Ran out of time to try 195 but felt strong enough to get it. Next time.
B:165# x24=3960
A) 265#
B)225×24=5400
Awesome job, Carter!
Only got to do part A before I was pulled away for work. Hit 185# – 10# below PR.
I really want to do B. Might have to give it a go Saturday.
PR star and a roof! Great day!
Yeah! Thanks!!
Did a coworkers routine today..
1 mile run max effort = 6:29
15 minute amrap of:
6 pistols three each leg
12 inverted burpees
24 single arm OH lunges with 35# KB twelve each leg
**3 rounds**
Did you get a video of the inverted burpees? 🙂
Ha! The expression on the faces of the kids in gym class in high school was all we needed to know they thought we were crazy using the goal posts as our wall for the inverted Burpee’s
A) Stayed at 140. Trying to learn how to drop down more efficiently.
B) 125 RX, score = 3000.
One way to make it more efficient is to think of it as aggressively pulling under the bar instead of dropping down. Try some tall cleans to practice this!
A.) Worked up to 250#
B.) 24X215= 5160# all done T&G. Should have gone heavier.
Next time! This one comes up a couple times each year so you’ll have another chance.
4,920, all @205
Whoot!
A. 305 tied PR
B. 5,760 first 3 rounds @225 last 9 a@245
Great job!
Pwr Clean- 195
EMOM 12- cut time in half due to work, 1860lbs…155lbs cleans
Whoot!