A.
For time:
5 Power Cleans
10 Power Cleans
15 Power Cleans
40-44: 205/135 lbs; 185/125 lbs; 155/105 lbs
45-49: 185/125 lbs; 155/105 lbs; 135/95 lbs
50-54: 155/105 lbs; 135/95 lbs; 115/75 lbs
55+: 135/95 lbs; 115/75 lbs; 95/65 lbs
Use one barbell and work on quickly changing out the plates to get the right weight combinations.
B.
2016 Masters Qualifier Event 3
40-54:
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chest-To-Bar Pull-Ups
5 Hang Power Cleans (155/105 lbs)
55-59:
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chin-Over-Bar Pull-Ups
5 Hang Power Cleans (135/95 lbs)
60+:
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chin-Over-Bar Pull-Ups
5 Hang Power Cleans (115/75 lbs)
If you did this in 2016 then please refer back to what your old score was so you know what to beat. 🙂 If you use grips then make sure you have your grips prepared and another set in case you need to replace them. I would like to see you all walk away from this workout without any tears so prepare your hands well. This workout comes down to the pull-ups so stay smooth, relaxed and in rhythm on the pull-ups. Put a piece of chalk on a j-cup so you don’t need to bend over to put chalk on your hands. Keep calm and focused on your double-unders while maintaining relaxed shoulders and deep, calming breathes. Enjoy this!
C.
Two sets of:
Prone Single-Arm Hand Plank
x 30 seconds per side
Rest 30 seconds
Followed by …
Two sets of:
Hand Plank Cross Knee to Elbow x 40 reps
Rest 30 seconds
Followed by …
Two sets of:
Ceiling Reaching Straight Body Crunches x 25 reps
Rest 30 seconds
had to opt into gym WOD today due to coaching commitments
delayed entry, did it on orescribed date
A) 105,95,75
B) 5rds even. ( same as I got in the Masters open 🙁 struggle more this time with them CSB,
I did all HPC unbroken , the first time I boke them up.
C) done
tough day with the back injury but Igot thru it : )
A. Went 185, 155, 135: 2:10
B. 430, horrible du’s…just went through motions 🙁
Cycling went well, take the good with the bad , shake it off
A. 4:55, didn’t feel bad, but expected a better time? Did 95kg’s singles, 85kg’s x3’s and 70kg’s x8 and x7. Wasted time changing and chasing plates! Will have to push harder from start, I think I’m leaving too much for later sets…also can do better warmup, next time.
B. 5 rounds, Scaled CTB’s to pull-ups due to biceps still sore from a team wod done on Thursday. Was sucking air, it was a looong week…
C. Done
A. 1:50 did all sets touch & go unbroken.
Did regular schedule class WOD
5 rounds for max reps team of 4
60 sec cal row
60 sec burpees
60 sec box jumps 24″
60 sec rest
A)5:01 My 1RM PC is 185#. Singles the whole way.
B)4+55. This one beat me up pretty good. HPC were heavy at 155#.
C)Completed
A) 2:32 All singles.
B) 6 rnds + 50 DU’s (500) Rope broke on round 2, but I luckily had a back up rope!
C) Oops, forgot about this.
A: 1:57
B: 415. Did 341 last year and finished 55 in this event. The new number puts me at a # 15 finish. I am very pleasantly surprised. Broke up PU into 5’s. then 5/3/2/3/2 last 2 rounds.
C: done.
A. 2:17
B: 439
C. Done
A. Went with 205/185/155. Interests to see my time with that weight. 2:39.
B. 6 rnds DU all UB just managing grip and C2BPU’s
C. Done
did yesterday wod of ghd/oh dB walking lunges with 45# heaviest we have
3+15 then
A. from today 185,155,135 2:41
videos posted later
A: 4:11
205: F_F_1_1_1 (failed 5 attempts in warm up, surprised I got any)
185:cycled 2’s & 1’s
155: cycled 5__2+2+1__4+1
B: 4+59 (Died mentally & physically) wasted time on stupid stuff (bad day mentally & just when I was starting to do well with the mental toughness game)
DU :2 misses
C2B: 5+5+5 x2 rds__then 3+2, 3+2, 5×1 x2 rds (upper left back hurt on the hollow rock of C2B)
HPC: Rd 1&2: UB__Rd 3&4: 3+2
A. 2:03
B. 7 rounds
C. Done
A. 2:21 @185/155/135
B. 448 reps, vs 446 in the MQ
C. Core work. Have a great weekend!
Barbell cycle
A. 1:57 went unbroken on all weights. Used my oso clips so they were slower changing but they work great.
B. 420 reps. My chest to bar were off so struggled. Would have been 43rd place in qualifier. Not happy with this.
Doing this tomorrow I’m working today can’t wait !