Power Cleans 5-3-1+
1RM+5 @ 67.5%/76/5%/85.5%
Then, 5 rounds for unbroken reps of:
Wall Ball
Hang Power Clean (45% of 1RM Clean)
30 seconds of rest in-between exercises.
A break on the wall ball is any non-movement with the ball in hand.
A break on the hang power clean is any pause more than 2 seconds at
the top or bottom.
Optional Post WOD: 3x max push ups (90 seconds rest)
Post loads and reps to comments.
Power Clean: 132-150-165x5
ReplyDeleteDon't know my counts on the WOD. 80# on the HPCs
Something like 68 and 54. Absolute crap! Dropped the ball on the second round, literally. Got 2.
Max Push-ups: 38-15-16
Power Clean 75-85-95(5)
ReplyDeleteMetcon
WB 16# 39-26-22-22-25
HPC 55# 40-20-15-20-21
Max Push-ups 36-13-15
Are we going to start posting here? I didn't know what to expect today. All in all, it was a longish, tough WOD.
ReplyDeletePower cleans 5 reps 100/3 reps 115/10 reps 125.
On the WOD #20 wall ball / #75 Hang Power Cleans
wall balls 40/22/20/20/16
HPC's 27/19/16/13/20,
total = 213
then as many pushups as possible, 90 sec rest - 32/16/14
-Robot Tom
Robot - Yes I recommend posting here. If you want to post on the other site, feel free as well but at least get your times down here.
ReplyDeleteFrom 185: 125, 145, 160 (weak).Pulling too early on higher wt--muted hip. Next time think straighten up. 1/4 squat was better.
ReplyDeleteWOD: 20#,80#
WB: 42, 22, 17, 15, 17
HC: 25,20, 21, 17,16
Total 212
Also thanks to Vidal for help and Johnny for getting in my ear--much appreciated.
I like this photo because it's one guy working and one guy watching... and mostly likely preparing to shout "does not count" at the first opportunity. Ha!
ReplyDeleteI'm really enjoying the West Loop location and the dedicated group that calls it home...many, many thanks to Tim, John A. and Johnny for the motivation and driving force to make time.
ReplyDelete-Vidal
Vidal, I look forward to seeing you there soon. I'm coaching Wednesday and Thursday, so hopefully you can stop by and get a WOD in.
ReplyDelete