Thursday, January 23, 2014
As Many Rounds in 20 minutes:
5 Power Cleans – 185#/120#
10 Handstand Push ups
Coach’s notes: Post rounds and reps complete to comments.
As Many Rounds in 20 minutes:
5 Power Cleans – 185#/120#
10 Handstand Push ups
Coach’s notes: Post rounds and reps complete to comments.
Rx’d.
In a really cold garage in Bavaria.
7 rounds + 5 + 1.
Went light with power cleans and worked on the pull-shrug
Rounds of 10 with 42#
HSPU 1st rnd 5 to two mats, remaining I did 5 lowers to one mat and for last couple with 2 mats again. 6 rnds. Thanks Laura
Added 10 box jumps in between the cleans and HSPU. Tried kipping with one ab mat, finally got a bit of a rhythm in round 4. Did half strict. Cleans at 110#.
6 rounds + 2 PC
Thanks Laura
Rx’d 10rnds +3pc
Thanks Laura!
3rnds + 7 HSPU
HSPUs are a definite weakness. Focus today was doing those while fatigued. Probably should have scaled the reps down. PCs were easy.
Thanks Laura. Always fun to watch Trent do 10 reps to my 1.
Went really light on cleans at 63lbs to work on staying close to my body
HSPU were negatives and felt great
8 rounds plus 5 cleans
Thanks Aly and Todd for continuous amazing coaching and help!!
Still taking it a bit easy after the competition.
A) Worked on back squat tech work. Thanks for all of the help Brett.
B) Did one from a little while back
1 round
1000m row
75 shoulder press 45#
75 SDLHP 45#
11:57 shoulders are still kind of fatigued so Press was very slow.
12 rounds plus 2 PC
PC @ 85#
HSPU’s were from a 20″ box
PC’s felt good and were pretty easy to crank out, but had to do the HSPU’s from a box due to mobility shizznits.
My hair was really poofy after this WOD.
Fun class, than you Todd and Aly!!
7 rounds + PC
Went for quality over quantity.
78# for PC. Was going to go heavier but there was a disconnect between my body, brain and barbell today.
HSPUs from 20″ box. Lowering to abmat from feet, raising from knees.
Thanks Todd, Aly and Brett!
A. HPC- for doubles up to a few sets at 125# (pretty sure the plan was to go heavier but my body was not cooperating). Working on ‘tightening up’ the second pull/ more loading of the hamstrings
B. SJ – for doubles up to 125# from jerk boxes (love ’em)
thanks Brett!
C. 5 rounds:
row 250 m
12 alt pistols
12 pullups
zach turned off my stop watch so not sure of my time (it wasn’t good anyway 😉 )
sure hope my CNS starts to wake up one of these days….
A1) Good Mornings: 4 sets of 5 at 315, not my best
A2) Speed bench: 135 + bands, fast except for mishap w/ wrist
B) Overhead walking lunge: tech work, right leg is not working right
C)5 RFT
250m Row
25 Push-ups
8:41
7 rounds +3 cleans
#85 for cleans HSPU were all negatives.
Started to really fatigue on the Hand stand negatives but, was able to slow them down better than ever.
thanks Todd and Aly
10 rounds for time
10 situp
10 pushup
10 squat
10:56 last year over 16 mins
6 rds + 5 power cleans.
Cleans @ 145
HSPU as Rx’d.
Thanks Jason and Erin
With 110#..not sure how many rounds, did not keep track, certainly not a high number.
HSPU were scaled to head slams and neck crunches using 1 abmat then 2. Wow, weak here.. Ouch.
Thanks Laura!!
120#, band-assisted HSPU
7 full rounds with increasing use of legs on bands to pull me up.
Round 8 I got five HSPU then was done for good. Tried to do 5 regular push-ups and got zero. Gave up and did 4 more cleans as the clock ran out.
Form was OK in early rounds but degraded to a sloppy mess by the end.
85lb PC’s and band-assisted HSPU’s using blue band through green.
7 rounds. Last two rounds my HSPU’s were getting fatigued and I could only do 5-7 reps in these rounds.
Thanks Jason!
6 rds + 3 power cleans @ 165#
HSPU FROM A BOX
6 rds + 3 PC
Cleans as Rx’d, HSPU’s from a box to an ab mat. This became a real mental game for me, started over thinking the cleans and got frustrated. First 4 rounds went great, round 5 was okay but failed a couple cleans, round 6 I stared at the bar a lot, failed more, then the last three cleans took me the last 4 minutes…..
Thanks Jay and Erin!
9 rounds even @ 115lbs, HSPU piked from 30″ box
8 rounds even. Finished round 5 at the 10:00 minute mark but was unable to keep the necessary pace on the hspu’s to make 10 rounds in 20 minutes.
Thanks Jason and Erin.
8 rounds plus 3 cleans
Scaled cleans to 165 and HSPU off a box
Might have done cleans rxd, but happier with pace and form as it was.
Thanks Jay, Erin.
6 rounds + 4 as Rx’d
Thanks Jason and Erin
11 rounds plus 2 PC using 70#; substituted ring rows, then transitioned to push-ups from knees at round 5, because of my shoulder.
12 rounds plus 1 PC, for PC I used 65lb and I could have gone heavier, HSPU from 20″ box, very difficult.
Thanks couch Jason 🙂
7 rounds from the 20″ box for the hspu’s and just went with negatives when I couldn’t push out anymore (about halfway through). 53lb pc’s, can’t wait till that movement comes together. Tough day, thanks coaches Todd, Aly and Chelsea!
Oval Track:
8x400m
alternating 20 walking lunges/20 sit-ups after each interval.
Wod:
6 rounds + 2pc @ 62lbs (Thought I should have gone heavier but since I only got 6 rds, maybe not)
Scaled to regular push-ups from toes
Thanks Jason and Erin!
5 rounds with 115# for cleans and scaled HSPU due to fatigue/strength I was feeling to today. More rest in between WOD’s will help.