Fitness
A. Clean Progression AMRAP 8 Mins
Pos 1
Pos 2
Pos 3
B. 12 Min AMRAP
6 x Cleans or Deadlifts
9 x Pull-ups/Ring Rows
12 x Sit-ups
Performance
A. 5 x 2 – Clean + Front Squat w/3 Min Rest
B. 12 Min AMRAP
6 x Power Cleans @ 135lb/95lb
9 x Pull-ups or CTB
12 x Sit-ups or Divers
Sport
A. EMOM – 10 Mins
Even – 30 x Double-unders
Odd – 5 x Thrusters @ 135lb/95lb
B. 12 Min AMRAP
5 x Power Cleans @ 225lb/135lb
10 x UB CTB Pull-ups
15 x GHD Sit-ups
Optional Accessory
N/A
-Post results under comments
A. Cleans and Front squats, 5×2- 65,75, 80, 85, 90×1- then fail on the second clean
B. 12 min AMRAP of 6 power cleans at 65#, 9 pullups-blue band, and 12 situps: 6 rounds +2
Performance:
A: @115
B: 6+18 @115/pull-ups/sit-ups
A)85,95,105,105,110
B) 4+21 @95 and first 3 round with a blue band, then finished with a red band..
First class that I have been too that Matt coached..
A. 65, 85, 105, 115, 115
B. Performance
5+6
95lb Clean
Red Band pull ups
Divers
Performance scaled up
A: 105, 115, 125, 135, 145,
B: @135# cleans, c2b pull-ups, divers
5rnds
C: 3x plank holds,
Sport
4+26
A. 65, 85,95,105,115 (failed 2nd attempt) mind game from my backache
B. 1st round with95# then dropped to 85#. Blue banded pull-ups first time using only this for whole workout.
Performance
4+6@165
A. Worked up to 95 lbs
B. performance RX 5 rounds + 9
95 lbs, pull-ups, sit-ups
A. EMOM:
Even: 15 ball slams @ 20# med ball
Odd: 5 thrusters @ 95#
B. Sport: 5+ 4 (C2B not UB)
Performance
A. 155
B. 9+4
A. EMOM:
Even:I missed the 1st round of dubs because I didn’t realize we started.. I hope I did them all. I cannot count. I need to hire a professional to count for me. Some of them felt better than usual. Ankle is still slightly tender…so it was hurting a bit when I jumped.
Odd: 5 thrusters @ 95#
B.Sport attempted…. 4+7 after two rounds switched from 135 to 105 per recommendation from Shawn.. i really need to bounce the bar off my leg because when we get heavier than 125 i have a hard time power cleaning. I guess I was favoring my ankle and trying not to bend it so they started to have bad form. CTB were inconsistent today some I hit but some I just got in the vicinity. I did a few afterwards to make up for it. They were not unbroken during wod but I tried not to pause in between and jump quickly back up.
C. Newts
D. Hollow rocks and Mobility
WOE : 5+14
A. 95,115,125,135,14
B. 7 +3 Rx performance
performance WOD : 5+14, @85 Lbs ( back still hurting).
First metcon in about a month (minus the WLC). Fitness 8+17 (90# deadlift, ring rows, situps) Working on a good squat position to preserve my knees.