2015 July 28 WOD

Posted: July 28, 2015 in Uncategorized
Strength

8 sets of 3-Position Clean – Go every 2 minutes
(high hang, hang, full)

Metcon

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1 rep max Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

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Comments
  1. Nickhayes says:

    Prewod 1k row 4:25/59c

    85/95/105/115/125/135×3

    135#
    2 ladders

  2. Cara says:

    Strength: 75/75/75/85/85/85/85/85

    Metcon: 3 full ladders + thru set 2 @ 85# – everything unbroken

    Thinking this may have been too light although I just found my 1rm PC on Saturday @ 115#.

    Dolan – you better have been saving a hand to miss Katie today!

  3. Jesse G says:

    Strength – Worked up to 145# with a mix of SC and PC

    MetCon: 2 ladders + thru set of 3 HPC/5 PU
    145# all sets unbroken

  4. Strength – 135/155/165/175/185/195/205/215
    Amrap – 41 hpc and 70 push ups or
    2 full ladders then got through the set of 4 + 1 hpc @185

  5. Justin Harrison says:

    Strength- 135×1, 165×2 185×3, 205×2

    Metcon- 3 ladders + 1 HPC @165#

  6. Wilks says:

    Performed yesterday’s WOD because it looked like so much fun.
    1RM weighted PU (supinated grip) – 100#
    Metcon: 96 reps rx
    For the record, the fun started fading after the round of 9’s.

  7. Tim C says:

    Strength: 95 x 3, 115×3, 135 x 2,
    Metcon:
    2 full ladders plus set of 4 hpc @ 95

  8. Nichole Dyer says:

    Strength
    33,33,45,45,45,50,50,50
    Metcon
    3+thur3+5pushups… 50lbs

  9. Groves says:

    Strength: 135/145/155/155/165/175f/175

    Metcon: 2 full rounds and 2 reps on the “5” set of round 3. 135# all unbroken.

  10. Strength- PC
    55/60/60/60/65/65/65/70

    Metcon 60#
    2 complete ladders + 4 sets + 5 PC

  11. Mark Collier says:

    225lbs for the 3 positions

    3 ladders doing 155lbs

  12. Blake Stegall says:

    Strength- worked up to 175# last set just did 1 pc at 175

    Metcon- 2 full ladders +4+5 @135#

  13. Bobby says:

    High/hang/full Clean: 135/145/155/165/175/185/195/205

    AMRAP: 2 full rounds + 23 reps @ 175#

  14. Sam says:

    Started at 115 and worked up to 145 but went down to 140 for my last set

    1 full round plus made it through the 3’s plus 3 cleans into the second set of 4’s 130#

    Failed on my 5th rep of the set of 5 so had to do that one twice.

  15. HaleyGMill says:

    Bar/38/38/48/38

    2+ 3into4 38#

  16. Brett Christensen says:

    A.M. PT = 2.5 mile run/jog
    @ CrossFit FXT
    5 by 5 Bench Press @ 185
    6 min. EMOM
    10 Box Jumps
    Max rep Push ups. I did hand release 23? lost count/11/9/7/8/9 = 67 reps
    6 min. EMOM
    6 burpees
    Max rep DUs. 57/30/18/20/20/24 = 169 reps

  17. Tanya Favara says:

    73×1, 83×7. Really have to focus on cleans, ugh. Focus on set up positioning (especially full clean) & aggressive triple ext.

    88# WOD
    3 ladders + thru set of 5 HPC + 3 PUs

    Good to see Kate today!

  18. Luke says:

    Strength – 185 to 255, increased by 10# each set

    Metcon – 2 full + round of 3

  19. Kim says:

    Strength – 73#
    Metcon: 2 full ladders +3 sets @83# 1st ladder then 73# for the rest
    2.74mile run thru Woodland Hills

    • Kim says:

      And don’t let me forget to post the perfect ROLLING pushups I did for all reps. I even rolled going down:/

  20. Shea says:

    Well, I forgot to post all of last week, so going from memory.
    worked up to 105# w/strength work–all squat cleans
    Metcon–got through 3 full rounds then 3 HPC & 3 push ups (95#)

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