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Friday 100416

Ricky Frausto Filed Under:
WOD
Hang Power Clean 3RM

You have 20 minutes to find your 3 rep maximum. Once the twenty minutes is up, take 87.5% of this max and complete one set to failure (AMRAP). Failure would be considered if the bar is dropped, put on the floor, or a significant pause between reps occurs.

followed by,

With a continuously running clock, on the beep, every 15 seconds, for 10 minutes (40 total shuttle sprints) complete:

A Pro-Agility Shuttle (5-10-5 yard shuttle)


A pro-agility shuttle is 10 yards in length where the athlete begins dead center, sprints 5 yards in one direction, ten yards to the far opposite line, and then finishes 5 yards through the middle.

The goal is to start and finish all sprints in the allotted 15 seconds. If one of your sprints runs into the next 15 second interval, finish that sprint but rest the remainder of that second 15 seconds. You will now only be able to complete 39 total sprints. And so on.

Post clean 3RM, reps with 87.5%, and total number of sprints completed to comments.























Ryan McGrane working the double unders at 5AM.

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8 Responses to "Friday 100416"

  1. paul Says:
  2. Really enjoyed today! 198# 3RM, 11 reps at 169#.

    Pro-agility was tough, but felt great.
  3. Jake Says:
  4. 169# 3rm, 9 (ugly) reps at 147#.

    I agree with Paul on the pro-agility.

    Way to tear it up 6 a.m.
  5. BC Says:
  6. 164# 3RM, got 2 reps @ 176 but failed on the 3rd. 11 reps @ 142#. Sprints were tougher than I expected, but also more fun than I anticipated. Great job 6am.
  7. Eric C Says:
  8. 198# 3 RM. 8 max reps. It was really tough to hook-grip thru all of the callouses, so loss of grip was a definite factor.

    Thanks Paul and Greg Mo for letting me in on your bar.
  9. Paula Says:
  10. 114# 3rm- 14 max reps with 92#.
    This is a 15# PR from just a couple months ago. Completed 40 sprints... didn't think I was going to be able to finish since I suck at running and/or sprinting, but I did. I was a good day! The Paleo diet must be doing its thing!

    Awesome work 5am'ers!
  11. Gina Says:
  12. 109# 3RM and 10 reps at 92#

    Completed all 40 sprints, although that was really tough.

    Great job today 6am!
  13. VanBeek Says:
  14. Some weakness work with a kickass metcon between...

    12ft Rope Climb (Had to be up and down in under 8 secs)
    ** Arms only
    One ascent every min on the min for 8 mins - No problems all done between 6 and 8 seconds

    2 Sumo DL High Pulls (Touch Neck)
    4 Power Snatches (Floor Start)
    6 Squat Clean Thrusters (You can only Thruster the weight overhead nothing else)
    5 ROUNDS with 135#
    --- 7:28
    ** My version of Olympic hell... this got tough after RD 2!!

    Worked 3 sets of 10 kipping toes to bar afterward... Rest Day tomorrow
  15. Danielle Baker Says:
  16. did 1 @121, then remembered/reminded that we had to do 3 so I dropped down to 109# for three. Then got 10 @ 92#. PA's I got 40.

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