2016 April 11 WOD

Posted: April 11, 2016 in Uncategorized
Strength

20 minutes to complete 10 “technique focused” sets of:
High Hang Clean + Hang Clean

Metcon

For time:
Row 1000 Meters
20 Hang Power Cleans (185/125)
100 Double Unders

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Comments
  1. Samuel Day says:

    Strength:
    Hang power cleaned my previous 1rm (165). So went for a new 1rm (180) 😂

    Metcon:
    15:23 with 135. Almost died because so tired from the strength.

  2. MLDay says:

    Strength
    65/85×2/90/95×2/100×2/105×2 (I think, left sheet at box)

    Metcon
    9:37
    Run 800
    Hang SQUAT cleans #90
    100 DUs

  3. Lucas Holland says:

    Clean Complex
    95×2/135×2/155/185×3/205/225/245

    Metcon – 7:19 rx

  4. Jesse G says:

    HHPC + HPC
    95/105×2/115×2/125/135/145/155/165

    MetCon – 11:42
    1000m row (4:10)
    HPC – 1 rep and 2 fails at 185, then 19 reps at 165
    Dubs

  5. jks says:

    Cleans 95 x 2, 105 x 3, 115 x 3 & 125 x 2
    Metcon 13:58 125# 50 DUs + SUs

  6. Tanya says:

    Clean complex 65—>115#

    9:36
    Ran 800 3:30
    90# x10, 100# x10

  7. Brett B. says:

    Clean Complex 95/115/135/135/155/155/165/165/165/185- Squat Cleans
    Metcon: 14:28 Ran 1 mile, 5 Hang Squat Cleans, 10 Hang Cleans, 5 Hang Squat Cleans (165) 100 Double Unders.

  8. Luke B says:

    Strength;
    135/155/175:198/205/215/225/245/255 from high hang, failed at hang. Storage holes in roof floor was wet causing a slip. (Got a pretty funny video out of it tho )

    Metcon – 9:26 Rx dubs were off today

    • Luke B says:

      Rest 10 min

      EMOM 12min
      Even min 10kipping pull-ups (supinated grip)
      Odd min 5 front squat 185 (taken from floor

      Almost puked

  9. Mark G says:

    Strength
    95,95,115,115,125,125,115,115,115,115

    12:36
    115# power hang clean
    DU getting better did all 100 in under 4 min

  10. Kimberley says:

    Hang clean complex
    Worked from 45#-65#, focused on catching in good squat and keeping active lats

    Metcon
    Row 1000M around 4:30ish
    55# HPC (should have done 65#…and realized halfway I was doing HHPC, so did extra to make up for “no-reps”)- finished these around 7:45ish
    DU practice (not a good day for these…only got a couple consecutive)

  11. Jay says:

    Strength worked with 115# and 135# and tried to clean up form.

    Metcon 16:46
    Ran the loop
    185# Hang PC
    DU they were ugly

  12. Nichole Dyer says:

    Strenghten
    65×2
    75×2
    85×2
    95×2
    Metcon:15:05
    1000 m row
    20 hang power clean #85
    5 minutes of DU work. Trying to string them together

  13. Blake Stegall says:

    Strength- 95/125/145/165/195×6 I think

    Metcon- 10:23 rx

  14. Jennie says:

    530 class
    85/105/115/125/135/145/155/165/failed 170

    Metcon RX’d with
    Bike 1 mile
    7:36

  15. Shea says:

    @ home:
    Strength: 55–>105# (clean complex, all squats)
    Metcon: 11:49
    1000m run, 95# HPC

  16. Megan says:

    Worked up to 140#

    Metcon : 9:54 I think
    Ran the loop
    100# hang cleans
    Dubs

  17. jkb says:

    Strength: 10x HHC+HC, squatting each time
    53/63/63/73/73/78/83/83/93/93..last 2 rnds were cleaned, pause, then squat

    Metcon inn10:21
    1000m row in 4:49
    20 hang PC 63#
    50 DU’s + 100 singles- used enormous green handle, felt like twirling a barge rope. Forgot speed rope at home.

  18. Matt Z. says:

    135,155,175,185,195,205,225,245,265
    7:39

  19. Marcia Jo says:

    Strength: 65/75/85/90/95/100/105

    Metcon: 14:40
    Rowed
    100# cleans
    DUs

  20. jkeel 41/5'9/175ish says:

    Clean work:
    95/135/135/155/155/185/185/225/165/165

    Metcon:
    8:39 @ 155#

  21. slchampine says:

    1 set of hang cleans at #95 and stopped. Wrist still hurts.

    WOD w/115#
    8:51

  22. Joshua G says:

    Well, that was a doozy for sure. Don’t think I’ve sweated that much in a while…

    Strength:
    Not sure what I started out at, but I ended on 155# and felt pretty good about it.

    Metcon:
    20:00

    1000m row (4:02)
    2 hang cleans @ 155#
    2 hang cleans @ 145#
    16 hang cleans @ 125#
    75 DU attempts. Got 9 in a row at one point.

  23. missychamp2016 says:

    Strength: 10 High Hang/Hang Cleans
    45/55/55/65/65/75/75/75/75

    Metcon: 15:12
    55# bar
    75 DU attempts

  24. Haley says:

    Clean complex: worked up to 100#. I feel like I couldn’t get my grip right. But the form and squat felt good.

    Metcon: 15:58, 85# cleans, 100SU, 50DU

  25. LA says:

    135, 185, 195, 205, 215, 215, 225, 225, 235 pr

    Metcon- 11:30ish

  26. Greg M. says:

    75×2/95×8

    8:10 + 5:00 DU attempts. Was able to string together 3-4 DUs and then lashed/tripped/whatever. Haha.

  27. Carrie says:

    Strength:
    35/55/55/65/65/75/75/75/75/75
    Need to work on more hip and shoulder shrug and less arms

    Metcon: 17:43
    1000m row
    55# hang cleans
    50 DU attempts – took forever

  28. Cara says:

    Strength: 110# Don’t have any previous hang cleans recorded

    Metcon: 10:22

    Finished row in 4:12
    110# HC
    Dubs

  29. Melanie says:

    Strength
    20 minutes to complete 10 “technique focused” sets of:
    High Hang Clean + Hang Clean
    75#
    Metcon
    For time: 13:30
    Row 1000 Meters
    20 Hang Power Cleans (75#)
    100 Double Unders 5 minutes of du attempts

  30. Joy says:

    Strength: High Hang Clean + Hang Clean: worked up to 80#

    For time: 14:00
    Row 1000 Meters
    20 Hang Power Cleans (75#)
    100 Double Unders: worked attempts for 6 minutes, got some DUs

  31. Kim says:

    @home
    63×2/73×3/78×2/83×3 all squat cleans except last 2. Left hip was buggin.

    Metcon
    8:13
    Air rower 6:00
    HPC @73#

  32. Allie says:

    Strength:
    High hang clean got up to 75# Hang clean at 85#

    Metcon: 11:35 time
    Row 1000m
    20 Hang power clean 65#
    150 single unders and 50 double under attempts

  33. […] 20 minutes to complete 10 sets of: High Hang Clean + Hang Clean + Clean Goal is to improve on your performance from April 11 […]

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