PERFORMANCE
Warm-Up.
One set, increasing pace as you go, of:
Row x 2 minutes
Dive Bomber Push-up x 10 reps
Row x 90 seconds
Air Squat x 15 reps, on final rep hold bottom squat position for 15 seconds, and if possible, hold arms overhead during this 15 second hold
Row x 60 seconds
Broad Jump x 5 reps
Followed by…
Two sets of:
Barbell or Dumbbell Front Squat x 10 reps
Barbell or Dumbbell Romanian Deadlift x 10 reps
Then…
A.
Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans
Note loads successfully lifted and sum them for your total score.
Row I’m reverse order:
58.9, 61.1, 62.3, 61.8, 62.7, 63.5, 64.3, 64.4, 65.7, 66.0
Ratings in reverse:
30, 28, 27, 27, 26,26, 25, 25, 24, 24
Cleans in correct order: (kg) each weight fro 2 reps
50, 52.5, 55, 57.5, 60, 62.5, 62.5, 60, 60, 60
Sub row for 10 khspu
85 to 135lbs 2clean
Luke
235(x,o), 225,225,225,225,225,225,225,225,235
4,305
Ani
135(x,o),135,135,135,140,140,140,145,145,150
2,665
RX
A: 2320×2= 4640 total
3950# Rx
165-175-185-195-200-205-205-210-215-220
Fun WOD! Haven’t done cleans in a long time, and I love them.
A. 95-115-125-135-145-150-155-160-165-170#
2190#
Ran 4 miles in 29:35
Then did the strict press from yesterday
65, 70, 75, 80, 85, 85
Yesterday I did the push up/DU thing.
11:41 –
Took my time trying to only do good reps. Also did 240 DU.
30, 15, 15, 10, 10, 10
Didn’t keep the tempo the whole time, but I’ll say 100 push ups with really good form is a win regardless.
Haven’t cleaned for a while so didn’t push too hard. Rounds 1-6 @ 155lbs. Rounds 7-10 @165lbs. 1590 total. Had a lazy second pull and slow elbows but got better as time went on. The pull was the problem area today, not standing the weight up. Rows at 2:00/500m pace for the most part.
For cleans- Is this power or squat?
1. 80×2
2-6. 90×2
7-9. 95×2
10. 100×2
Total 1830 kg
From 135# to 195# (pr @195# ×1)
Row sub 60s all rounds
245/255/265×3/275×2/285/290/300
5,440lbs
Beast
Warmup done ✅
A. Every 3 mins
300m row
2x cleans
120kg,140,150,160,160,160,166,166,174,176
Total- 1572kg
Prob should have started off a bit heavier but haven’t done any cleans in over a year since my accident. Felt good hitting 88kg for 2 as 1RM was around 90 before. All rows around 1’10-1’13
B. Travis’ core workout #1
388 lbs cleans? Holy crap. 💪🏼💪🏼
That was the x2 total I’m afraid Eddie, 88kg x2 for a 1572kg total 🤣
Well, thank God for that. 🤣