Monday: 120326

Posted: March 25, 2012 by Todd Katz in WODs
Tags: , , ,

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

Comments
  1. Kate P says:

    My 6am is open.

  2. Amanda Esposito says:

    I’ll take that 6am!

  3. Nelson says:

    7AM open

  4. Ashley B says:

    Called into work, my 6AM is open.

  5. Amanda Esposito says:

    A. 133#
    B. 12 rds + 1PC @ 100#

  6. Jon W says:

    A) 165# (5# improvement over 120312
    B) 11 rds + PC + PU @ 115#

  7. Jon says:

    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.

  8. Jamie says:

    A) 98, 103 (f)
    B) 9 Rds + 3 cleans, 6 push ups, 4 air squats

  9. jimbobauer says:

    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!

  10. Joe says:

    A) 155 (95, 125, 145, 155, 165 – F)
    B) 12 rds @ 115

  11. dan says:

    B) 13 @ 95# + 1PC

  12. thipham says:

    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”.

  13. darbynelson says:

    163 (failed 174 ohhhhhh so many times)
    12+2 cleans @ 124#

  14. Kevin P says:

    A) 173 (10# PR), 183 (Fx2)
    B) 15 rounds + 3 + 6 Rx @ 133#

  15. bwhiteman says:

    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.

  16. NickyB says:

    A) 195 (PR)
    B) 14 rounds plus 2 cleans @ 145#

  17. weealip says:

    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!!!

  18. Char says:

    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:(

  19. KDogg says:

    A. 135
    B. 11 Rounds, 95 pounds…

  20. Rebecca B says:

    A. 103#
    B. 11 rds + pc + pu + 5 as @ 73#
    should have gone heaiver, 75% is 81#..

  21. Jason Schneider says:

    A) 185 need to straighten my arms to get more
    B) 13 rounds @ 135

  22. hammerdowncougar says:

    A. 103. this is 8 lb PR on my squat clean. I can power clean 115

    B. 16 rounds 83#

  23. Nelson says:

    A) 145, hurt my wrist when I failed 155 so I quit heavy lifting.

    B) 12 Rnds + 3 PCs @ 113# (78% of 145)

  24. epa says:

    A. learned form, 45#
    B. 13 Rounds @ 45#

  25. RichW says:

    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#

  26. TonyH says:

    A) 155#
    B) 12 Rounds at 115#

  27. HALEY says:

    A) 113# (PR)

    B) 78# 15 rounds + 3 PC and # PUs.

  28. dbmorgan02 says:

    A) 185. Tried for 205 and failed. if I had a little more time, I could have nailed it.

    B) 12 rounds @ 135

  29. monroemiller says:

    WOD: 225# Clean Pr, 14 Rds. with 170#
    – Previous 1 rep was 200#

  30. Coop says:

    A) 225
    B) 15 Rds + 2 pc @ 175 (a couple % over Rx)

  31. Heather says:

    Can’t make my 5:30.

  32. jeanney says:

    A. 86#
    B. Mod situps for pushups – 12 rds + 3 PC (63#) + 6 situps

  33. Todd Katz says:

    201 (PR)
    11 + 6 Pushups at 150

  34. fastmarine says:

    Lou: 195
    Ray: 195
    T: 75

    12 AMRAP
    Lou: 16 rds @ 145
    Ray: 17 rds @ 145
    T 10 rds @ 60

  35. kbmarchwicki says:

    135
    15 RNDS + 3C +1 PU #100
    Great work Rich!

  36. Mirza says:

    A. 144#
    B. 114#, 8 rounds

  37. clawson410 says:

    105
    12 +3+3 75 #

  38. stricklin says:

    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.

    • stricklin says:

      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.

  39. Atacan says:

    A) Clean: 130#, PR by 15#s

    B) AMRAP: 10 rounds + 3PC & 6 PU

    C) 34 more PUs

  40. Matt McG. says:

    A) 165#
    B) 12 rounds at 115#

  41. Justin M says:

    A) 185#
    B) 17 Rds + 3 Cleans + 6 Pushups

  42. Mazz says:

    180lb
    13 rds + 2 pc’s

  43. CindyGolf says:

    108 clean
    11 rds, 2 cleans

  44. A: 165
    B: 10+ 3pc (123#s) that was hard….

  45. Anonymous says:

    a) 88# – 2wks ago got to 93:(
    b) 15 rds + 3pc – 74#

  46. Leigh N says:

    Oops – Leigh above

  47. Min says:

    A)85#, 90# but can’t stand up from the squat
    B)11rx + 3 pc @ 75#

    I need to work on weighted squats

  48. Andy M says:

    255 # clean, had 275 high enough just couldn’t get under it
    14 rds at 190#
    long day at work

  49. Ross says:

    a) 275
    b) 14 rnds @185

  50. matkinso says:

    A: 113#
    B: 14 Rds + PC + PU+1 Air Squat @ 85#

  51. Ryan Eu says:

    a.) 185# clean (pr) I need to work on not pulling early
    b.) 9 rds +3PC +1 pu

  52. monacci says:

    A) #155 (pr by 15)

    B) 12 rds #110

  53. Jennifer Kennedy says:

    a.) 72 # I tried 77, but my elbows weren’t fast enough
    b.) 57# 8rds

  54. Ryan Eu says:

    I did the amrap with 135#

  55. Laura Anhalt says:

    A) 115#
    B) 85#rx 12rds.

  56. lafinkel says:

    A) 130# (PR) – 15 # increase
    B) 95# – 9 rounds + 3PC + 6 PU + 2 AS. 95# felt light. Need to increase next time.

  57. Jill says:

    A) 85 #
    B) 12 + PC + 6 PU @65 #

  58. Elana says:

    A) 115#
    B) 85# x 8 rds +3 PC+ 9 AS+3PU

  59. carol says:

    Mod Wod:

    3 Power Cleans 45#
    6 KTE
    9 Air Squats

    9 rounds + 3 PC + 3 KTE

  60. Karen says:

    125
    9 rounds @ 85

  61. Peggy says:

    A) 128# (5lb PR)

    B) 11 rds+ 3 PC + 6 PU @ 98#

  62. Chris Brahms says:

    7 rds @ 115, 165 lb max

  63. nick says:

    A) 145#
    B) 15 rounds @ 115#

  64. Timbo says:

    A) 175

    B) 16 Rd’s @ 135 lb

  65. apryorconsult says:

    a) 140 3 shrugs at 145
    b) 7 rounds

  66. Rich C says:

    A) 115 lbs

    B) 9 rounds ; 85 lbs

  67. matkinso says:

    A) 113
    B) 14 rds + 3 + 6 + 1(85#)

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