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Monday 120213

Ricky Frausto Filed Under:
WOD
Mobility (on your own)

Shoulders (Internal/External Rotation), Ankles, Quads, Hip Flexors, Hamstrings, Hip Capsule

Skill/Strength

Hang Split Clean 2-2-2-2 reps

Work up to a heavy 2 reps in 5 sets. Do these on a 2.5 minute clock

Conditioning

Three rounds of:
50 Air Squats (55 second cut-off)
Rest 30 seconds
Row 230 meters (55 second cut-off)
Rest 30 seconds
35M/24F Push ups (55 second cut-off)
Rest 30 seconds
5M/3F Muscle ups (55 second cut-off)
Rest 30 seconds

Break into groups of 4 people. Every person starts at the top. The first person goes while the rest wait and so on in a waterfall. No one should have to scale reps. Let the cut-off govern that. If you do not have muscle ups, replace with 10M/7F burpee pull ups (around 1 ft above reach).

Post all results to comments/Logwod.


A big congrats to my little D for winning his bracket yesterday at the Gross wrestling tournament, a huge thank you to John Calhoun for taking some wonderful pics of him, and a big congrats to his son who wrestled in his first tournament.

Also a big congrats to Gage Guenther, son of Brad and Natalie, on his second place finish and Logan Patrick, son of Nick Patrick, on his second place finish. It was a great Sunday to support our younguns.

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11 Responses to "Monday 120213"

  1. Shelley Says:
  2. 153# for hang split cleans; these felt good and I think could have been heavier.

    Did 109,121,131,143 and 153. I alternated legs each set with the exception of last set. (brain fart) Right leg in front is definitely easier for me (same thing on split jerk or split snatch).

    Did ankle and hip mobility exercises before (need to do these every time there's any clean/squat/snatch exercise)

    Got through 1st round of metcon Rx'd on reps (did 7 burpee pullups instead of muscle ups)
    2nd and 3rd rounds got through all Rx'd on reps except for pushups. Those were 19 and 16.

    Tough metcon! Great work 5 a.m.!
  3. paul Says:
  4. Congrats to all the young'ns and future fire-breathers!

    Got up to 198 on split clean, but they were ugly. I think these are great, though--these could really help my split jerk, which is not so great.

    That metcon was a beast! hardest thing I've done in a while. Got all squats and rows rx'ed, but for PU, only 30, 20, 19, and for MU, 5, 3, 2. I could pull myself up to the rings, but I had nothing left for the ring dips after all those pushups!!

    Nice work, 6am!!
  5. Jen Says:
  6. Worked up to 131 for split clean. Could have gone about 10lb heavier. Note for next time.

    1st rnd Rx'd on reps except I only did 2 MUs, 2nd rnd did 23 push ups and 8 strict Pull ups instead of MUs, 3rd rnd same as the 2nd, but only got 43 air squats.

    Holy moly this was a tough one. I am feeling my poor food choices for sure!
  7. Addi Says:
  8. 98-120-137-154-164

    No idea why I started so light. Ended up in the right place, but should hve started higher to get in more heavy sets.

    Only had time to stay for one round of the metcon. 42 squats (I don't think even I had gone fast could have gotten more than 45... mechanical disadvntage??), finished the row (accidentally did 250m), 24 pushups (fast as I could), 3 muscleups (HARD to press out after those pushups!)

    I predict the pushups and MUs would have nose dived after that.

    Also came in at 7 to work on handstand walks, pistols, and l-sits. My body was not prepared for that nonsense at 7 am. Will stop for coffee first next time.
  9. Jess Says:
  10. It felt great to finally be back at 6 am!

    I have lost a lot of strength so I am hoping it will come back fast. So I did, 58-63-68-73-77. The metcon was rough. I just tried to keep moving.

    Great job 6am peeps!
  11. The Real Nick Patrick Says:
  12. D looks like he's about to neck wrench him! Good to see you this weekend, Rick.
  13. Paula Says:
  14. 97# with cleans. I could have gone heavier but work on the split technique...been a while.

    Holy met con! This was a tough one! 1st round I did 47squats (2nd-38, 3rd-33) 200-210m on rows, 24 pushup on 1st rd (2nd-20, 3rd-17) and then did 5-6 pull-up/burpees. Pullups are still a work in progress, so I have to kip a couple times to get myself over that bar. Pat...thanks for the verbal assist on that last round. It took me a few tries just to jump my ass up to the bar!!!!

    Nice job 6:30!!!
  15. BigD Says:
  16. Got 195 on the cleans. Not the prettiest. Gonna have to do this metcon Thursday.
  17. Paula Says:
  18. There is a FREE 8 day Paleo Seminar with 23 presenters including Mark Sisson and Gary Taubes and is put on by Underground Wellness. They consist of online videos which will be emailed to you. Its starts Feb 26-Mar 4th.

    Here is the link to register!

    http://paleosummit.com/
  19. Addi Says:
  20. Thanks for the link, Paula!
  21. Stacie Says:
  22. First time doing split clean, a nice change. Next time will go heavier - 119, 137, 147, 157

    Rxd on metcon

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