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Tag → Hang Power Clean

Thursday 08/14/14 Posted by admin on August 13, 2014 • No comments

21-15-9
Hang Power Clean 135m/95w
Front Rack Lunge
OTB Burpees
-12:00 cut-off, scale weight accordingly

rest 7:00

400m Farmers Carry AFAP

 

057

Monday 07/21/14 Posted by admin on July 20, 2014 • No comments

OTM for 12:00
1 Power Clean + 1 Hang Power Clean
-Same weight across

then,

For Time:
10 Ring Dips*
20 OH Lunges 45m/25w
30 Burpee Double-Unders
20 OH Lunges 45m/25w
10 Ring Dips
*no bands, sub box dips
-lunges in place
-burpee->stand->double-under instead of clap
-12:00 cut-off

Friday 01/31/14 Posted by admin on January 30, 2014 • No comments

Heavy “Nasty Girls”
3 rounds:
50 Squats
7 Muscle-Ups
10 Hang Power Clean 185m/135w

15:00 Cut-Off

*Sub 14 Ring Dips for MU’s
*No Bands, Sub Box Dips

 

Tuesday 12/10/13 Posted by admin on December 9, 2013 • No comments

Repost for Friday’s workout due to the gym being closed last week.

A. OTM for 5:00
3 cleans @ 80%
Rest 2:00
OTM for 5:00
2 cleans @ 85%
Rest 2:00
OTM for 5:00
1 cleans @ 90%

B. For Time:
30 Burpees
15 Hang Power Cleans 185m/135w
-compare 1/23/13

Thursday 10/10/13 Posted by admin on October 9, 2013 • No comments

Happy Birthday Jason S.!

A. Weighted Pull-Ups
3-3-3-2-2-2-1-1-1
-Increase from 9/20/13

B. Pendlay Row 8-8-8-8-8
+5 from 10/03/13

C. 12-10-8
Hang Power Clean 185m/135w
Pistols (Alternating)
-8:00 Cut-Off

 

Tuesday 09/10/13 Posted by admin on September 9, 2013 • No comments

Happy Birthday Laura G.!

A. 5x No Leg Rope Climb
-Rest as needed

B. For Time:
500m (once)
21-15-9
Hang Power Clean (50% of PC max)
HSPU

 

 

Wednesday 09/03/13 Posted by admin on September 3, 2013 • No comments

A1. 1 Power Clean + 1 Hang Power Clean + 1 Jerk x 5, rest :20
A2. 2 Rope Climbs x 5 sets, rest :20
A3. 10 GHD situps, rest 2:00

B. Weighted Ring dips 5 x 5
-add weight each set