Find your 1 Rep max Power Clean
Then
As many rounds as possible in 10 minutes of the following
5 Pull ups
10 Goblet Squats with a KB
15 KB Swings
Use the same weight for the goblet squats as with the KB Swing
Post wod = 3x10 Tempo Ring Rows 3oXo
3x10 Back Extensions
PW CLN: 135(old PR)-155(f)-155(f)-145-155
ReplyDeletemetcon:
5rds + 10 Goblet Squats @ 1.5 pood...KBS rate limiting, butterfly pull-ups fell apart in the 5th round.
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ReplyDeletePower Clean: worked up to 100#, failed at 105#
ReplyDeleteWOD:
7 rnds + 10 Goblet Squats (green band, 25# KB)
Power clean: 90lbs
ReplyDeleteWOD: 7 rounds + 1 pullup. Used pink band and 35lbs KB. First time using pink band in a WOD.
Power Clean: #145? Drywall correct me if I'm wrong please.
ReplyDeleteFinally got it after 2 failed attempts including an attempt where the bar pinned me down on my back lol. 3rd time was a charm and finally got explosive.
WOD: 4 rounds 2 pull-ups. Low rounds but felt good at 1.5 pood with no bands for pull-ups!
Power Cleans #95. Almost got #105. Maybe next time.
ReplyDeleteWOD: 5+11KB #25, did jump pull ups
Dayo, you got 185# bro!
ReplyDeletePress 110x5, 120x3, 135x6
Power Clean 1 rep max - 185#
WOD: 6 rounds even at 1.5 pood
rings rows 3x10
Power Clean: 1RM
ReplyDelete135-155-185-225(PR)
Previous PR was 215#. 225# went up easy ... plus 10/15 next time.
Metcon: 10 min AMRAP
5 pull ups
10 goblet squat w/kb
15 kbs @ 1.5 pood
7 rounds plus 1 PU
All unbroken except 6th round of kbs (8/7) ... it was great to see the WL crew.
Power Clean: 185, 205, 225, then failed 235 twice.
ReplyDeleteneed to work on fully opening my hips and getting on my toes w/ heavy weight. I seem to prematurely try to get under the bar.
Metcon w/ 1.5pood
6 rounds + 6 goblets.
this was a tough one.
power clean 195#. need to explode hips more.
ReplyDeletemetcon 4 rounds 8kbs 55# blue band.
Power Clean: 113# Failed at 123#. Got the bar high enough but didn't get under it.
ReplyDeleteMetcon. 7 rounds. Didn't use a band so some of the pullups were questionable. Went light on the kettle since I have been having back issues.
@Drywall, 185#? Damn, I was waaay off. Thanks for the correction lol.
ReplyDeleteDid this at the Y today. Was completely exhausted and my metcon showed it - 5 rounds even at 1.5 poods.
ReplyDeleteNo bumper plates at the Y, so I couldn't find my max power clean, but I worked up to 155 comfortably.
Post wod completed.
power clean: 215 - 50lbs off pr. Need to max these out a lot more. Lost quite a bit of strength this summer.
ReplyDeletemetcon: 7 rounds even