Tuesday, May 1, 2012

Hang Power Clean

(A) In 12min find a Heavy Single HPC
THEN - EMOTM
Take 70% & Perform 5rnds
3 HPC + 2 Pushup2Situp
**Pushup2Situp standard via Coach

(B) 7min AMRAP
15 KB Swings 24/16kg
10 KTE
100m Run


6 comments:

  1. HPC: 80kgs. Form much better especially getting behind the bar.

    OTM: 60kgs.

    WOD: 4 rounds @ 32 kg KB

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  2. HPC: 116kg

    OTMEM: 73.6kg
    - Max reps last Rnd after push up+sits ups: 8 HPC

    WOD: 3+15

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  3. Modified WOD courtesy of Jody :-)

    A) same format, dead lifts - 87.5kg (new PB, yay!)
    OTMEM @55kg, last round max 6

    B) 15DU
    10 sit-ups
    100m run
    2+25 - DU pretty sucky, in 2s and 3s. Haven't done for two weeks, so will get stuck into them again.

    Skill practice post WOD was able to do 11 DUs unbroken.

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  4. hpc 111kg a few issues with this at the moment.
    otm @ 75kg

    wod 4+17 rxd

    10x150m rowing sprints with 45 sec recovery. between 27-28 secs each split

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  5. 4 x 100m Sprints.
    1 a piece Me & Brad
    2 zip against Jordan
    What's Brad like on the row Dan?

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  6. haha. you went straight for the 100 hey. played the trump card early, usually you like to exhaust all other avenues first. hes not too bad.

    ReplyDelete