Monday, December 10, 2018
“Macho Man”
3 Power Cleans
3 Front Squats
3 Jerks
Every Minute on the Minute (EMOM) complete one round. Rest for the remainder of the minute. Continue until unable to complete in the minute.
Coach’s notes:
Rx’d load is 185#/135#, but choose a load you think you could complete for 15-20 minutes. Post rounds and reps complete to comments.
WOD Leaderboard
Completed 15 total rounds
First at 95# then dropped to 85# in round 6 or 7
Got pukey pretty quick. Felt weak especially in my squat and jerk every round .
I still liked it
Thanks Derek and 6am crew
21 rounds at 95#
23-26s per round
Thanks Derek and 6 am!!!
Managed to get 20 rounds @ 105#. Last 3 rounds were torture. Had to literally crawl on my hands and knees back to the bar and do single cleans just to keep moving.
Fun workout!! Thanks Nat.
This was a train wreck. CNS is pretty fried from the last week or so, tried warming up to #185, decided to start with #165:
3 rounds #165
10 rounds #135
I didn’t do a very good job of scaling, probably just should have gone at #135, I’ll be looking for this one again, hopefully on a day I’m feeling fresher!
Thanks Derek!
33 !? Rounds 60#
All I know is patti wanted to complete 100 reps of each movement, so our last round we did 4 reps of each.
Yes, at that many rounds, I should have gone heavier, but I am refocusing on my mechanics….I have a habit of going on to my toes before my hip is extended and leaning forward on my dip. I’m happy with my movement today 👍🏻
That was hard.
Scaled all the way down to 115#
17 rounds in 18 min as I took a minute rest in round 14.
Thanks Josh!
1 round @ 75 then 15 @ 80#.
My mind gave up before my body did. Finished round 16 with 30 seconds left but I just couldn’t make myself pick up the barbell again.
I’ve always struggled mentally with EMOMs as I get more tired and the rest gets shorter.
Thanks for the encouragement Michael.
Thanks Josh!
Death by Front Squats or doing the same thing over and over again and expecting something different!
115# – 25 minutes
Was breathing hard and low back was starting to blow up. The right weight for the squats but a little light for the PC and PJ.
Maybe 125 next time.
Thanks Josh. Great job 6pm.
This was “fun”. It pushed you physically and mentally. I think I chose the right weight though, moderate, but able to do the movements well.
115lbs for 18 rounds
Thanks Josh!
This was a good one! Did fast singles for the power cleans and then straight into the squats and PJ. I completed 20 rounds at 115, I could have kept going but I realized that it’s only Monday and I have to train for the rest of the week so I decided to call it.
A fun workout. I wasn’t sure what to lift today. I got to 15 rounds with 105# without too many issues. Felt like I could go onto 30rounds but decided to go up by 10# to get to failure. Adding 10# made quite the difference. Got another 2full rounds @115# then failed the 2nd jerk in round 18.
I had my mind set on 20 rounds at 95#.
I got 20 rounds done and probably should have gone a bit heavier or kept going as I was 30 seconds per round. (My mind was set, no more after 20)
As I’m laying in a puddle of sweat recovering the buzzer for 21 goes and all the ladies in 10 am are still going with a few that went up to 33 rounds. Well done!!!
Thanks Nat!