BE SURE TO DO SCAPULAR WORK IN WARM-UP.
A. PULLING
BEGINNERS: 1 NEGATIVE, REST 45 SEC X 5 SETS; REST 2 MIN
INTERMEDIATE: 1-5 CHIN-UPS OR 1-5 PULL-UPS; REST 2 MIN
ADVANCED: 1-7 FALSE GRIP PULL-UPS X 4 SETS; REST 2 MIN
B. TESTING DAY
FOR TIME
10 HANG POWER CLEANS 95/135 LBS
400 METER RUN
12 BURPEES
3 ROUNDS
BE SURE TO TAKE NOTES ON THIS ONE AS WE WILL RETURN TO IT.
C. STICK AROUND FOR KIPPING TUTORIAL.
Friday morning...
ReplyDeleteGreat job on your hang power cleans Adrienne.
Shan your negatives are looking really strong.
And Sandra your running is getting faster and faster.
Nice work !
- Mieka
Good Job lunch class...
ReplyDeletemy time was 12mins...3rounds...75lb hang power cleans which was a PR for me
My time was 11:37
ReplyDelete3 rounds
10 115 lbs hang power cleans.
400 m run
12 burpees
Ken
My time was 11:37 also
ReplyDelete3 rounds
10 75lb hang power cleans
400 metre run
12 burpees
Kim
Thanks! If everyone else could post their times and weights, etc for this test workout. it would be really helpful to me as far as data collection for program design.
ReplyDeleteI'd love to try this one once I get back for a baseline.
ReplyDeleteOn a side note, I'm feeling doms in my lats from the deadlifts and that has NEVER happened before. Thanks for the tip on DL Darci. I'm usually tight in my lower back but there is no tightness at all today.
Fun workout today.
ReplyDelete3 rounds
10 75lb hang power cleans
400 metre run
12 burpees
Time was 9:40
Thanks!
Jeremy
Thanks for a great Friday workout Darci.
ReplyDeleteMy time was 15:15 at 65lbs.
three rounds with 55 lbs for power cleans and 25lb kettle bells swings substituted for burpees time: 15:13
ReplyDeleteMan I hate running !!!
Thanks Meika,
Shan
My time was 11:33 at 85lbs. Fun workout today!
ReplyDeleteMy time was 10:33 with 55 lbs and 6 burpees.
ReplyDeleteMy time was 14:02 at 55 pounds. I kept it light coz I was clumsy last week, fell off my bike and I feel like I broke my wrist (probably not but I'm a whimp).
ReplyDeleteHelen
The only hang power cleaning that I did was picking up my kids and throwing them under the water at Masey Pool about 100 times. Darci I'll be back next week--maybe i can do this workout then.
ReplyDeletethanks
Brenda,
ReplyDeleteGreat idea! I miss you! I hope you are having a grand time with the kids!
And thanks so much for posting your numbers for this wod everyone!
My time was 12:19
ReplyDelete3 rounds
65 lbs power clean
400 m run
12 ( preggo burpees
kept it lighter on the clean as the belly is starting to be in the way , when i clean the bar
Catheirne
My time for 2 rounds was 10:35
ReplyDelete41 lb x 10 reps power clean
400 m run
8 burpees
-Kinda
My time was 15 min 49 sec as prescribed.
ReplyDeleteI liked this one.
- Mieka :)
Sandra - my time for 2 rounds was 10:33
ReplyDeletehang power cleans 52lbs.
@125 lbs, my time was 12:23
ReplyDelete-Rob