5 Rounds For Time of:
5 Reps Power Clean, 155lbs
30 Double Unders
Post time to comments.
Accessory Work
Foam Roll or Stretch
Laurel recently got her first Ring Dip. Congratulations!!
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Was feeling under the weather yesterday so I didn’t back Squat, made it up today:
High Bar Back Squat(45×5, 95×5, 135×3)165×3, 185×3, 195×3, 205×3, 205×1
I haven’t done a ME BSQ WOD with a high bar rack in a long time, enjoyed the different feel to it.
Today’s PC/DU WOD10:10 as Rx’dDems power cleans are heavy
Then, tired of being inside and alone (after Gabrus left), I did 75 GI Janes with clapping pull-ups outside on the scaffolding. (Think Burpee where you jump straight into a pull-up and clap after you get over the bar)
Thanks David!
Thank YOU for being such a bad ass, Laurel!
Also, just so you guys know, there has been some intentionally redundancy in programming lately. Double Unders, Heavy Power Cleans and Back Squats have been a common theme. My hope is that people will come out the other end more proficient at these movements.
i heart power cleans
today i did the wod with 10 reps of powercleans at 115 and then 3x singles for doubles.
16:59
Pregnant lady’s version:10 reps deadlift @ 115 lbs90 singles5 rounds: 10:32.
David, in your GI Janes, do you drop to the ground after clapping?
Charlotte,
You clap and then land on your feet. Sprawling right into the next push-up from the free fall would be too hardcore for me.
and Contraindicated for mothers to be!!
And all this time I just thought you just hated me…
The repetition actually has helped a lot with my double unders. ‘Been too busy to hang around for much extra practice, so getting those extra reps in the WOD has helped me get to 4 or 5 in a row pretty consistently, 20 max so far.
Congrats, Laurel!
5 rounds:30 DU’s (counted attempts)Power clean x5 @115. (These are my next skill hurdle)10:55
Squatted at CF Buffalo todayDid some blindfolded squats135x5 and 225x5The 225 squats felt strange with the blindfold, it’s weird how much you rely on vision for proprioceptive cues.
Then took the blindfold off for some heavy singles.
315,335,365,375
375 felt heavy but it wasn’t too bad to push through the sticking point. PR is coming.
Showed up with the 6pm class.
As RX’d: 7:06My cleans need to be better, used a lot of upper body on some of these. Double unders fell apart the last (couple?) rounds.
Dropped down to 135 lbs power cleans with the 7pm class. Tried to focus more on technique. Worked hard but didn’t rush. My double unders were pretty good until the final round.8:44
Now I’m sore but glad for those post wod drinks.
13:14pwr cleans @ 80#
The cleans were heavier than usual for me for a high volume WOD and they felt pretty good.
But that time is alllllllllll double unders. grr.
10:55
Power cleans at 90lb
I felt good today and my cleans felt solid for the most part. The double unders definitely slow you down and tire my legs. It’s so hard to focus on them during metcons.
WOD 10:30135lb. thought form would deteriorate if I went rx’d.
really liked this one. I liked the contrast of the 2 movements. even though my double unders were sucking. damn hard to string them together. got to keep practicing.
great streching excercises post wod too.
As rx’d: 6:50
Felt pretty good on the cleans, still letting the weight get away from my body during the shrug. 155 felt like a good weight, was tempted to go heavier. Maybe next time.
Doubleunders need work, lots of work.
After the WOD did 45 chest to bar pullups. Had a problem stringing them together. Wanted one set of 30, ended up with sets of: 10, 10, 6, 4, and 15. Goal will be to do 30 in a row by the end of this month.
And queuing up my burpees for tomorrow, gotta love burpee debt…
power cleans 155 lbs90 singles9:55? I dont rememberdid 2 descending ladders of burpees afterwards for 110
and some ‘kipping’ pullups…sorta
Power cleans @ 65lbs. (my 1st cleans ever, looking for form… only one felt seriously asses and elbows)90 singles10:00 flatChasing Asta helped a lot. Thanks Asta!
Power cleans with 95lbs. Subbed 3X regular jump rope for doubleunders.8:01. Could go heavier on the cleans, just didn’t have a good gauge for what I could do for that volume.
Need to learn doubleunders, I can currently get one every few attempts, maybe next time I will do that and count attempts.
ran for about 30 minutes before class
13:30 @ 95#
sorry for all the profanity during my DUs. they are either really on or really off. i was finally able to get a string of maybe 12 together during one round, but i ended up with single-single-double for the majority of the wod. the cleans felt good.
lots of burpeesstretching felt good!
whoops.. i posted this on the wrong day…
90 lb pc’s90 singles
8:27
i should probably start working on doubleunders but they look soooo frustrating.
My WODMOD: 5 rounds for timeDeadlifts,175lbs., 30Jump tucks as subs for Double undersTime:9:29 Jumps left me sucking air, but the output felt damn good.Checked out Mimi’s Hummus restaurant on Cortelyou Road-highly recommended, nice atmosphere,fun food. Hoping to get back in the game with my shoulder, but I’m not gonna rush it.