Skill/Strength
Hang Clean (squat or power) - 3x3
After a thorough warm-up, complete 3 sets of 3 reps on a 2 minute clock. Increase weight each set.
Conditioning
AMRAP in 3 minutes of:
12 Double Unders
8 Pistols, alternating
3 Hang Cleans, 203#/143#
Rest 1 minute. Repeat cycle 5 times.
The hang cleans can be squat or power but all three reps must be done consecutive or they do not count. If you cannot use the rx'd weights, the scaled weights are: 176#/121#, 154#/99#, 132#/77#
Post total rounds completed to comments/Logwod.
Terra Moyers enjoys 400 meters of walking lunges. Did you? How long until you were right again?
131, 148, 153
11 rounds plus 48 DU's and 24 pistols Rx'd
Cycles as follows:
3 rounds even (4 seconds left after last set of cleans)
2 rounds plus 5 pistols
2 rounds plus 7 pistols
2 rounds plus 7 pistols
2 rounds plus 5 pistols
Good work 6 a.m.!
Hang squat cleans: 198-208-218
Metcon: 10 rds + 12 DU, scaled to 176 hang squat cleans and pistol rolls coming up on 2 feet.
Nice working with you as always, Corey!
For the metcon, scaled to 77# for cleans and one-legged squats to 3 red plates. 10 rds plus 60 DU's and 11 pistols. Despite the scaling, I was pretty happy to keep a somewhat consistent pace for all 5 rounds. Now to work on those pistols! :-P Great job 9am!'
2 rds + 12DU's
2 rds + 4 pistols
2 rds + 1 pistol
2 rds + 3 pistols
2 rss + 3 pistols
Fun workout, though!
Hang squat clean - 143, 153, 158
Conditioning - 15 rds + 41 DU + 7 pistol
My goal going in was to get at least 3 rds each cycle and to miss no pistols. Done and done. Barely. :) The very last set of hang power cleans, I had just 10 seconds and it was getting ugly. Got the 3rd right on the buzzer. The contact point kept moving further and further down my leg. My scrapes/bruises are like a timeline of my declining technique. :)
conditioning:
10rds + 60dus + 19 pistols
Great job 9am! afterwards I met up with Jenn Grass because we're workin on a lil' som som for you guys! She gave me some good tips from Carl P seminar about pistols...kinda been playing w/em at home today...good stuff! definitely gonna do the November cert with Kelly!
also, heard from Addi that the team felt really good with the 1st reg. WOD this morning...CAN'T WAIT TO SEE THEM AT REGIONALS! Can't wait to see what world records will be by then end of it all...
http://www.youtube.com/watch?v=fpEheCvRy6M
Hang power clean: 121/126/131
Condintioning:
13 rounds + 24 Double unders + 16 pistols + 4 hang cleans @ 99#
I was hoping for 3 rounds each cycle, but fell short by one hang clean twice.
Felt good all around.
Anyone know the cost and date of the KStar seminar?
Hang Power Clean- 125/135/145
Metcon- 14 rnds went for 3 rnds each cycle. I only got 2 on the 3rd cycle because my jump rope broke. I only used #115. Anyone else with a home gym feel like the weight is always heavier?? Weird!
Metcon...frustrating. I have a new rope and I my DU's got worse. I don't know if it is too fast for me and I can't keep up with it or what?!? I just need to either practice with this new one or go back to old rope for a while. Did 99# cleans and pistols with help of a pole. Need to keep knee forward. So, between the sucky DUs and slow pistols I only got a total 1 round plus pistols on all rounds with an clean...so 5 full rounds +.
Welcome Emilie!! You survived your first class! See...you had nothing to worry about. You did awesome!
Deuz you did great as well! So proud of you.
And Congrats to Jessica Rooks who finished her first class today as well!
AWESOME WORK LADIES!!
Conditioning:
Had to do a variety of things for Regional training. My first round was as CFO Rxd: 4 rds + DU's and pistols, all unbroken.
Great big class at 5:30 - I love it!