Lynne Knapman at The Games in CarsonMobility WOD: http://mobilitywod.blogspot.com/
Strength
Hang Power Clean
5-5-3
WOD 3 Rounds
Constantly running clock, 1min at each station
7 Squats
Power Cleans 60/40 (For reps)
7 Squats
Wall Balls (For reps)
7 Squats
Pull Ups (For reps)
7 Squats
Box Jumps (For reps)
REST 2min AFTER COMPLETING EACH ROUND
Post loads/reps to comments
Strength
Hang Power Clean
5-5-3
WOD 3 Rounds
Constantly running clock, 1min at each station
7 Squats
Power Cleans 60/40 (For reps)
7 Squats
Wall Balls (For reps)
7 Squats
Pull Ups (For reps)
7 Squats
Box Jumps (For reps)
REST 2min AFTER COMPLETING EACH ROUND
Post loads/reps to comments
Squat Cleans 50(5),60(5),65(3)
ReplyDeleteWOD: R1 R2 R3
Squat Cleans: 12 10 13
Wall Balls 11 9 11
Pull ups 6 7 7
Box Jumps 15 15 15
Total (44) (41) (46)
Total Reps:131 R'xd
Deadlifts : 80(5), 120 (3), 125(2) New PR
ReplyDeleteWOD @55kg
Rd1: 11,13,16,12 - 52
Rd2: 9,13,16,13 - 51
Rd3: 7,12,15,14 - 48
----
151 Total
Hang Cleans: 70kgs(5), 80kgs(5), 90kgs(3).
ReplyDeleteObviously should have gone 80kgs the first 5.
WOD: 156 Rx'd
hang power cleans
ReplyDelete80x5,80x5,90x3
WOD
160rxd
box jumps,power cleans,wall balls,pull ups
r1 15,15,15,15
r2 15,12,12,12
r3 15,10,12,12
Hang Power Cleans 60[5],70[5],80[3] last 3 were a little ugly.
ReplyDeleteWOD BJ's,PC's,WB's,PU's
R1 16,12,16,10
R2 17,9,17,8
R3 17,9,17,10
TOTAL-158
I forgot to take a photo of the whiteboard before I left so these are roughly what I remember writing up.
ReplyDeleteRound 1 - 17, 14, 17, 17.
Round 2 - 15, 15, 15, 15
Round 3 - 14, 15, 15, 15
Total = 184 rxd
hang power cleans 5@70kg 3@80kg 3@85kg new pb
ReplyDeletewod r1 63 reps
r2 54 reps
r3 55 reps
total 172 rxd