Wednesday 04242013

Weekly humor

Fitness 

A.  Clean Progressions  

B.  20 Min AMRAP 

10 x Deadlifts 

15 x Burpees 

200M Run/Row 

Performance 

A.  5 + 1 – Clean + Hang Clean 

B.  20 Min AMRAP 

10 x Power Cleans @ 135lb/95lb 

20 x Lateral Bar Burpees 

200M Row/Run 

Sport 

A.  EMOM – 10 Mins 

Even – 1 x Heavy Power Clean + Push Jerk 

Odd – 5 x Box jumps @ 40inch/32inch

B.  20 Min AMRAP 

12 x Power Cleans @ 165lb/115lb 

24 x Lateral Burpees 

200M Run/Row 

-Post results under comments  

 

21 Responses
  1. Paul Bye

    Performance
    (warmup – I like the “random” warmup Matt)
    A. 75-75-95-115-145-155
    B. 4 rounds + 8. @115#
    Another great workout!

  2. Susan kian

    Emom with 105 for hang clean and jerk
    And box jump step down.

    Sport wod 3+10? Burpee counting was the hardest part .

    Mobility after. Shoulders are super super tight,

  3. Rach

    Performance:
    a: 85, 105, 115, 125, 135 (last one was hard!!)
    B: cleans @105 got heavy by end
    Shoulder been achey, so taking a break from going heavy overhead, might be the bouncing weather, I’m hoping!!

  4. Cally

    Performance
    A. 55, 55, 55 65, 65 – worked on form (after my first beginners Oly class last night) Did really well with form
    B. Cleans at 65#, 4 rounds + 20 (again, worked on form)
    Good workout !

  5. Kaitie

    Performance:
    A. Don’t remember the weight progressions but did my PR of 100#, thanks Matt!
    B. 4 + 15, with cleans @ 55#

  6. Megan

    4 + 23
    Power cleans @ 55#
    Great WOD! Loved the integration of running now that the weather permits! (sometimes permits)

  7. Cynthia

    I also am posting for you Shawn. You are a great coach 🙂 and I appreciate your humor and all. THANKS BUD!

  8. Performance –
    A ) 75,95,115 135, 135 ( first time cleaning 135 ) I know, I know still light but for mid way through my 3rd week I’m proud of it.

    B) 4+21 @ 95 ( Lateral Bar Burpees killed me)

  9. Teresa

    Performance:
    A. 55, 65, 75, 85, 95 (failed on the hang clean but was a PR for the clean!)
    B. 4 + 20, with cleans @ 55#

    Loved the running… hated the burpees!

  10. Steve Vinz

    A. 95, 115, 135, 155, (failed 175)
    B. 4 @ 115

    Lifting felt better with my Nano 2’s vs Oly shoes….

  11. DK

    Fitness: 85# deadlift, pushups and row. 6 rounds total. This was my first 20 min. WOD in quite awhile and even though I paced
    myself, it still kicked my butt. My knees are still bothering me. (right>left)