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Monday 101018

Ricky Frausto Filed Under:
WOD
For time:
5 Hang Power Cleans
100 meter run (curb and back)
5 Hang Power Cleans
200 meter run (flagpole)
5 Hang Power Cleans
400 meter run (Enterprise)
5 Hang Power Cleans
800 meter run (90th to 88th and back)

Post time and weight to comments/Logwod.
















Zack Johnson

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6 Responses to "Monday 101018"

  1. BigD Says:
  2. 13:28 using 154 on hang power cleans. Got to get used to running in chucks.
    Good job 5AM!
  3. Nick.M Says:
  4. 12:30ish with 198 on HPC. My first set of cleans was actually the hardest set, underestimated the hip drive I was going to need to get the bar up that many times.

    Every one at 6am did some work though! I think everybody posted a pretty good time!
  5. Hilg Says:
  6. 9:17 at 154#. I think I sandbagged the weight a bit but technique felt decent....just gotta keep that butt back.

    Great job by everyone at 6am!

    B
  7. Allison H :) Says:
  8. 10:12
    used 82
    need to start running with Gabe to keep my pace in check!
    ;)
    great work everyone at noon!!
  9. Justin Says:
  10. Well wanted to see how unspecializing (even a word?) myself from Olympic training has effected my 1RM Clean so...

    Clean Only (1RM)
    154, 198, 220, 240... Felt heavy but... 251, 256, 261... Considering my competition max a month ago was 270 I'm pretty happy and think if I had made the jump to 265 I could have made it

    Snatch Grip DL 3X3 (Used Straps to increase the load)
    250, 270, 280

    Low Cable Row 3X10

    20 Muscle Ups for Time - Done 4:10 Before... Surprisingly hit 3:32 for 20 and actually did the first 12 in like 75 secs... Kept going since I felt good and did the full 30 muscle ups in 6 mins... Last Time I tried 30 was the once and only time I've hit all 30 and did it in 9 something so...

    3X500m Row Sprints with about 2-3 mins between.. Worked on sub-1:40 pace... 1:38, 1:38, 1:39
  11. kahrs Says:
  12. Went with 198 finished in 12:59, happy with this since running an me don't get along. Also happy that I went unbroken on the cleans and they felt great, Jon's hint on getting over the bar at the bottom helped a lot. I did 198 power cleans the other night and they didn't go this well. Thanks Jon Day.

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