2016 September 20 WOD

Posted: September 20, 2016 in Uncategorized
SKILLS

EMOMx12
Odd – 2 Power Snatches
Even – 4 Power Cleans
*Same weight for both movements. Focusing on tightening up our technique and barbell cycling efficiency.

Work

5 Rounds for Reps:
Max Unbroken Power Cleans @ bodyweight
Max Unbroken Handstand Push-ups
Rest 2 minutes between rounds.

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Comments
  1. Justin Harrison says:

    Skills @135#
    Work- 50 reps Rx; 20 PC @215#/30 HSPU

  2. Jesse G says:

    Skill work at 105#

    66 total reps Rx (165# body weight PC)
    PC/HSPU
    6/10
    5/7
    5/7
    6/6
    6/8
    Total: 28 PC/ 38 HSPU

  3. Jim D says:

    Skills @ 115#
    Work 70 reps (31 PC@165#, 39 box HSPU)

  4. Kent says:

    Swim 25m x 10
    Bike Sprints

  5. Wilks says:

    Skillz @ 135#
    Work:
    25 reps rx @ 205#
    13 pc
    12 hspu

  6. Kimberley says:

    Skill work
    45×6, 55×6

    Metcon
    32/48 reps
    70# PC 7/6/6/7/6
    HSPU from 25″ box 10/10/10/8/10
    Finished at 14:35

  7. Groves says:

    Strength/Skill at 135

    Metcon: 13/31 @ 185. Blah.

  8. Doug says:

    EMOM: Minute 1-4: 135#, Minute 5-8: 145#, Minute 9-12: 150#
    Metcon: 40 PCs (155#); 19 HSPUs

  9. Mark G says:

    Skills
    105#

    Work
    24- power cleans @ 155#
    5/5/5/4/5
    24 – kipping HSPU
    4/5/5/6/4

  10. Jay says:

    Skill
    135# x4 155# x2

    Work
    I used 185# because my back was tight
    PC 185# 32 reps
    HSPU 1 abmat 31 reps

  11. Rob H. says:

    EMOM
    135#
    Work=37 total
    155#PC=32…wasn’t feeling the whole bodyweight thing+I’m beat up after yesterday.
    HSPU (kipping)= 5…big deal for me to finally be able to do these.

  12. slchampine says:

    EMOM w/95#

    WOD bw 175# pc and hspu
    3 &4
    3&4
    3&4
    3&2

  13. Luke B says:

    EMOM @ 155

    Work @205
    10/15
    6/10
    6/10
    5/9
    6/9
    33/53 = 86

  14. Amber says:

    Did 65lbs for power snatch/cleans
    Felt comfortable so maybe increase weight next time
    Did 9/19/16 wod instead of today’s

  15. Brett Christensen says:

    Skills: 155
    Work: I thought it was just rest as needed in between rounds so I was going every 4 min. Should’ve paid more attention.
    Power cleans @ 205: 9/8/7/7/6
    Deficit HSPUs w/ 45lb plates: 11/10/9/8/9
    Total reps = 84 Rx+
    3 sets of
    25 GHDs
    15 weighted hip extensions 15/15/25

  16. Matt Z. says:

    175 for EMOM
    225 28 reps 34 HSPU

  17. Bob says:

    Skills: 95#
    Work: 67 PC:25-7/4/5/5/4 @ 155#
    HSPU:42-18/9/5/6/4

  18. Kim says:

    Skill 65#
    Work
    85# -31reps
    HSPU
    6 black abmat
    10/8/7 blue abmat
    1 RX HSPU to far away from wall so tried again and got 4 more🤗
    Thank you Justin!

  19. LA says:

    EMOM- 135 2 rnds, 145 2 rnds, 155

    Metcon- 205 is rx + 10
    6/20
    5/12
    5/9
    5/7
    6/4.5= 79.5 reps

  20. Tanya says:

    skills 75# x 2, 80# x 4

  21. jkeel 42/5'9/175ish says:

    PS and PC ENOM at 135#

    Weighed in at 180# today.
    PC and ring HSPU’s for rounds 1/2/3/5
    Rnd 4 was 12″ defict.
    10/7
    10/5
    9/4
    9/4 (fell off the wall)
    8/7

    46/27

  22. bigdolan says:

    skills 135 across

    metcon @ 225 with body weight 250ish
    4/10
    3/6
    2/8
    2/6
    1/9

    horrible, i hate cleans

  23. Matt says:

    Skills at 105#
    Work:pc at 145# completed 35 reps
    Hspu completed 52

  24. Lucas Holland says:

    Emom @165

    Metcon
    Cleans @225 5/4/3/3/3
    Hspu – 9/7/4/4/5

  25. Joy says:

    EMOM: 55#

    Work:
    5 Rounds for Reps: 37/44
    Max Unbroken Power Cleans @ bodyweight: 80#
    Max Unbroken Handstand Push-ups: on tall box with 1 ab mat for head

  26. Megan says:

    Biked 1 mile

    Hang power cleans 33#
    L seated strict press 15# or 20# can’t remember

    15:11
    Can’t remember exact reps just remember hang cleans were 20-24 every round and presses were all 14

  27. Carrie says:

    Skills @ 65#
    Work:
    38 PC @ 85# (100# is 1 rep max) – 8/8/8/6/8
    47 L-sit DB presses @ 20# – 11/9/9/9/9

  28. Monique says:

    Skill 1 – 55/55/60/60/65/65

    Metcon –
    Cleans @70 10/6/10/7/7
    Handstand scale – 5 squirrely attempts & 5 good attempts/10/10/10/10

  29. Tinkster says:

    Skills: 33#
    Work: 10 reps ea exercise
    45# PC
    15# DB shoulder press

  30. Cara says:

    Skills w/75#

    Powers Cleans @105# – 8/8/7/7/8= 38- Probably could have done a few more, but dying today so glad I didn’t

    20# seated DB Strict Presses – 10/10/8/10/8= 46

    Finished @ 14:17

  31. Blake Stegall says:

    Emom- 135# unbroken all rounds

    Metcon- 27/34@ 185#

  32. Melanie Ragan says:

    EMOMx12
    Odd – 2 Power Snatches – 75#
    Even – 4 Power Cleans – 75#
    *Same weight for both movements. Focusing on tightening up our technique and barbell cycling efficiency.

    Work

    5 Rounds for Reps:
    Max Unbroken Power Cleans @ bodyweight
    75# – 10/10/8/8/8
    Max Unbroken Handstand Push-ups
    20# – 10 DB Push press / 5 Handstand Neg. down / 10 DB Push press / 4 Handstand Neg. down – failed one plank position / 10 DB Push press
    Rest 2 minutes between rounds.

    44 total PC
    39 total Handstand progressions

    25 GHD sit-ups

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