2015 April 8 WOD

Posted: April 8, 2015 in Uncategorized
Barbell Conditioning

“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Compare to September 3, 2014

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:02/108c

    3 @ 85#
    3 @ 95#
    Only broke last set between pj &

    Postwod 1 mile run 10:30

    Seth
    Prewod 2k row

    3 @ 95#
    2 @ 115#
    1 @ 95#
    Last 3 rounds with some bar drop

    Postwod 1 mile run 10:30

  2. Kent carter says:

    Warm up basic movements: 33/45
    WOD: 65/70/75/80/85/90
    Unbroken within each set

    Post: ran the loop

  3. Lucas Holland says:

    Clean Complex – 135×2 145×2 155 165
    5×5 hbbs @295

  4. Justin Harrison says:

    Clean complex-
    Shoulder feeling good but still skipped the overhead movements so did 9 unbroken reps per set
    115/125/135/145/155/175

  5. Brian says:

    95×2/105/115/125/135

  6. Brett B. says:

    95/105/115/120/125/135. Dropped bar once due to grip failure on the last set from the high hang position.

  7. jks says:

    75/80/85/90/95/100

  8. stefgatlin says:

    65/75/85/90/95
    I only completed five full rounds. I got one rep @100# but my grip was just done.

  9. Big clean complex
    33/40/35/50/55/60
    Worked on HH position with shrug @ 55, trying to really stay tight and not jump back

  10. Groves says:

    95/105/115/125/134/145 grip started to fail on the back half.

  11. Ashleigh says:

    33/53/65/75/85/95

  12. Matt Z. says:

    135,155,175 1 drop, 155 1 drop, 155 1 drop, 175 2 drops
    Grip failed before drops.

  13. Jennie says:

    1 rx’d at 63, 1 rx’d at 73

    4 or 5 more sets at 73 omitting overhead. Videos really showing progress in my balance, strength and leverage in my new positions. Difficult to retrain movement patterns.

  14. Kim says:

    @home
    1rxd @33#/1rxd@43#/1rxd@53#/1rxd@63#
    Then 2@63# dropped both times after push press & push jerk
    Post WOD:30 minute run through Woodland Hills

  15. Melanie Ragan says:

    “Big Clean Complex”
    6 sets of the following Complex :
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

    33# / 45# / 55# / 60# / 65# / 70#

    One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

    also road air dyne for 10 minutes – got a little over 2 miles

  16. Marcia Jo says:

    45/55/65/70/75/80
    First 3 unbroken, 4th broken once, 5th and 6th broken 3 times. My hands are feeling it today.

    Post WOD mile with Ashley 🙂

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