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Monday 120604

Ricky Frausto Filed Under:
WOD
Skill/Strength

Power Clean - Every Minute on the Minute

Perform 1 power clean (from floor w/ no squat) every minute on the minute for 10 minutes. Use 90% of your 1 rep max.

Conditioning

For time:
21 Handstand Push ups
8 Hang Squat Cleans, 203#/131#
18 Handstand Push ups
6 Hang Squat Cleans, 203#/131#
15 Handstand Push ups
4 Hang Squat Cleans, 203#/131#
12 Handstand Push ups
2 Hang Squat Cleans, 203#/131#

Kipping handstand push ups are permitted. Scale weights to 186#/121#, 164#/109#, 143#/99#, or 132#/77#.

Scale this workout up by doing the first 12 hspu of 21, strict, the first 10 hspu of 18, strict, the first 8 of 15, strict, and the first 6 of the round of 12, strict.

Post results to comments/Logwod.


Thank you all who came out and celebrated a wonderful CFONation on Saturday. We enjoyed all of your company and are especially grateful to Chris Circo for allowing us to use his home, pool, and boat/jet ski.

 Really cool to see Greg and Bonnie take to the water.

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9 Responses to "Monday 120604"

  1. Shelley Says:
  2. 153# for power cleans (1 RM is 173#)

    DNF on metcon:

    Got through 1 HSPU on round of 12 at cutoff (13 minutes);

    11 of 55 HSPU's were scaled to a box.

    First round: HSPU's 15 Rx'd; 6 box
    Cleans: 4/4
    Second round: HSPU's 14 Rx'd; 4 box
    Cleans: 4/2
    Third round: 14 HSPU's Rx'd; 1 box
    Cleans: 4
    1 HSPU

    I thought those from a box were harder and actually failed on a couple of these so went back to Rx'd. Kipping HSPU's are getting better, but I still need to work on being able to do larger sets (had one set of 7, but a lot of sets of 4's and 3's and by 3rd round I was down to 3's and 2's)

    Good work 5 a.m.!!
  3. paul Says:
  4. 4 reps at 220, 6 at 230. I think 230 is actually a PR.

    Did HSPU from a stack of bumpers, and 179 for HSCs. This was much tougher than I expected. Started rx'ed, but quickly got put in my place.
  5. paul Says:
  6. oh yeah, DNF. Got through about 12/15 HSPU.
  7. Blair Tice Says:
  8. 141# power cleans

    Conditioning:
    109# hang squat cleans. Probably should have gone lighter because I ended up having to do singles

    Rx'd Hspu

    DNF - made it through 8 of the set of 12 Hspu before time ran out. This workout was super humbling to say the least!

    Great work 6am! Get after a Monday!
  9. Jen Allison Says:
  10. 131# for PC. I missed one because I hit too low and everything got away from me.

    99# for metcon - I need to work on hang squat cleans, my knees were shooting all over the place. Yikes. I got through 15 HSPU - used an abmat on 18 and 15. I would like to say I used the abmat because my head is sunburned, but let's be honest - this was hard!

    Great work, 6am!
  11. Jen Says:
  12. 143 for the PCs

    12:17 for the metcon, but I only used 99 for the squats cleans. I did a combo of strict and kipping HSPUs. By the end I finally felt more comfortable. Happy I made it through all those HSPUs
  13. Steve Says:
  14. 198 for pwr cleans.

    164 for squat cleans- made it thru 6 of 15 HSPUs with kipping.

    Thanks Jimbo for the assist with 'elbows high'.
  15. Paula Says:
  16. PC- 104#- (119# was 1 RM) - probably could have gone heavier.

    Conditioning- 8:41- 99# HSC- These felt better than PC. Broke up sets in half. Used 20# DB seated presses.

    I enjoyed this WOD. Great job 6:30! It was a hot and sweaty one.
  17. Gdawg Says:
  18. 143# for power cleans, nice bruise on my leg today...had some poor contact points i need to work on! last 4 reps got a little sloppy with some jumpin forward. Thanks to Jen Shannon for callin me out on form and giving feedback, greatly appreciated!

    conditioning 11:44, scaled the front squat weight to 99# and for the HSPUs I did kippin till failure and then finished the rest with knees on the box. Last two rounds were all on the box, didn't have any kipping left in me.

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