A) Take 20 minutes and work up to a heavy single clean.
B) AMRAP 12
3 Power Cleans @ 75% of your heavy single.
6 Pushups
9 Air Squats
Post load and total number of rounds to comments:
Coach’s Notes: For part A) make sure you receive in a full squat. Watch the video for some examples of speed through the middle.
Compare Clean to: 120312
My 6am is open.
I’ll take that 6am!
you mean the 6:05?
7AM open
Called into work, my 6AM is open.
A. 133#
B. 12 rds + 1PC @ 100#
A) 165# (5# improvement over 120312
B) 11 rds + PC + PU @ 115#
Math was off… 115# is only ~70% of 165#. Oops.
A: 195, rushed to get 200 and missed. With a little more time I’ve got it.
B: 12 full rounds and cleans plus 2 pushups into the 13th. Cleans were at 145, 74.3% of A.
A) 98, 103 (f)
B) 9 Rds + 3 cleans, 6 push ups, 4 air squats
A: 165 (10# PR since Dec), which is basically my front squat max, as always
B: 14 rds @ 120#. Should have gone heavier, since I didn’t have to squat clean.
Reverse curls for the win, baby!
A) 155 (95, 125, 145, 155, 165 – F)
B) 12 rds @ 115
B) 13 @ 95# + 1PC
A) 170# (5# PR)
B) 10 rounds + 3 PCs @ 135#
Note: Clean was 117% of body weight. Part B was suppose to be at 127.5#, but did 135# to remind my body how much it sucks doing “The Chief”.
Look at you Thi going over Rx…….very nice!!!
163 (failed 174 ohhhhhh so many times)
12+2 cleans @ 124#
A) 173 (10# PR), 183 (Fx2)
B) 15 rounds + 3 + 6 Rx @ 133#
A) 215 which is a PR for squat cleans but 5< than my power clean. The last 2 successful reps felt "right" for the first time ever
B) 11 + 3 cleans @ 165#
I hope next time I can finally get my squat clean stronger than my power clean.
A) 195 (PR)
B) 14 rounds plus 2 cleans @ 145#
A) 133lbs (did not go for a PR today……felt a little yucky this morning)
B) 16 rounds @ 100lbs
I want to be able to clean like Darby one day!!!
With 16 rounds I don’t think your clean is as bad as you think
45, 55, 65, 75 couldn’t clean 65 when I started;). Slowly making progress I guess;)
11 rds at 45pds…boooo to that!!
Could’ve gone a bit heavier but screwed up my plates:(
A. 135
B. 11 Rounds, 95 pounds…
A. 103#
B. 11 rds + pc + pu + 5 as @ 73#
should have gone heaiver, 75% is 81#..
A) 185 need to straighten my arms to get more
B) 13 rounds @ 135
So…I got you by 10# & 1 round? Really?
A. 103. this is 8 lb PR on my squat clean. I can power clean 115
B. 16 rounds 83#
A) 145, hurt my wrist when I failed 155 so I quit heavy lifting.
B) 12 Rnds + 3 PCs @ 113# (78% of 145)
A. learned form, 45#
B. 13 Rounds @ 45#
A) Got under 163, just couldn’t get it stood up – This is a big accomplishment for me, so I’m pretty happy ’bout it.
B) 15rds Rx at 115#
A) 155#
B) 12 Rounds at 115#
A) 113# (PR)
B) 78# 15 rounds + 3 PC and # PUs.
Nice job today Haley!
A) 185. Tried for 205 and failed. if I had a little more time, I could have nailed it.
B) 12 rounds @ 135
WOD: 225# Clean Pr, 14 Rds. with 170#
- Previous 1 rep was 200#
Nice work bro!
yes sir…well done
Loved watching it!! Anyone wants to see it, go to my Facebook page.
A) 225
B) 15 Rds + 2 pc @ 175 (a couple % over Rx)
Can’t make my 5:30.
A. 86#
B. Mod situps for pushups – 12 rds + 3 PC (63#) + 6 situps
201 (PR)
11 + 6 Pushups at 150
Lou: 195
Ray: 195
T: 75
12 AMRAP
Lou: 16 rds @ 145
Ray: 17 rds @ 145
T 10 rds @ 60
135
15 RNDS + 3C +1 PU #100
Great work Rich!
A. 144#
B. 114#, 8 rounds
105
12 +3+3 75 #
a) 165# (+10# PR)
b) 11 rds + 3pc + 6pu @ 125#
The ninth air squat of each round was a thousand times harder than the first.
One of the best things about lifting is when you push through a PR front squat or clean, and you stand all the way up and your legs lock out and the bar jumps up just a little bit. That quarter inch jump at the top of the lift is just really satisfying.
Great, great, great job
A) Clean: 130#, PR by 15#s
B) AMRAP: 10 rounds + 3PC & 6 PU
C) 34 more PUs
A) 165#
B) 12 rounds at 115#
A) 185#
B) 17 Rds + 3 Cleans + 6 Pushups
B) @ 145#
great work J!
180lb
13 rds + 2 pc’s
108 clean
11 rds, 2 cleans
A: 165
B: 10+ 3pc (123#s) that was hard….
Faster elbows… I can get under 175
a) 88# – 2wks ago got to 93:(
b) 15 rds + 3pc – 74#
Oops – Leigh above
A)85#, 90# but can’t stand up from the squat
B)11rx + 3 pc @ 75#
I need to work on weighted squats
255 # clean, had 275 high enough just couldn’t get under it
14 rds at 190#
long day at work
a) 275
b) 14 rnds @185
A: 113#
B: 14 Rds + PC + PU+1 Air Squat @ 85#
a.) 185# clean (pr) I need to work on not pulling early
b.) 9 rds +3PC +1 pu
A) #155 (pr by 15)
B) 12 rds #110
a.) 72 # I tried 77, but my elbows weren’t fast enough
b.) 57# 8rds
I did the amrap with 135#
A) 115#
B) 85#rx 12rds.
A) 130# (PR) – 15 # increase
B) 95# – 9 rounds + 3PC + 6 PU + 2 AS. 95# felt light. Need to increase next time.
A) 85 #
B) 12 + PC + 6 PU @65 #
A) 115#
B) 85# x 8 rds +3 PC+ 9 AS+3PU
Mod Wod:
3 Power Cleans 45#
6 KTE
9 Air Squats
9 rounds + 3 PC + 3 KTE
125
9 rounds @ 85
A) 128# (5lb PR)
B) 11 rds+ 3 PC + 6 PU @ 98#
7 rds @ 115, 165 lb max
A) 145#
B) 15 rounds @ 115#
A) 175
B) 16 Rd’s @ 135 lb
a) 140 3 shrugs at 145
b) 7 rounds
A) 115 lbs
B) 9 rounds ; 85 lbs
A) 113
B) 14 rds + 3 + 6 + 1(85#)