Warm up:
Instructor led agility and stretching
WOD:
A. In 15 minutes, establish a 1RM hang squat clean
B. 5 rounds of a 3min AMRAP of:
3 hang squat cleans 155/105
6 pull ups
9 push ups
rest 1 minute between ronds
score = total reps from all 5 rounds
A. 175 PR B. 213 reps, scaled to 145
A. 180 (don’t know if I have a PR established…) B. 199 Rx
Nick and AP: Thanks for the push!
A. 135 PR B. 167 Scaled to 95lbs
A. 125 PR:) B. 147 rx’d. Those squat cleans got heavy…
A. 160 B. 199 rx’d That was brutal!!
A. 275 (PR) b. 246 rx
forgot to write it on the board…sorry
Your’e scary strong! Nice work man.
thanks…really i think i have received a lot of great coaching on that movement lately and it is starting to pay off.
A – 235
B – 234 rx
A) 150# B) 181 scaled ring rows, kept the weight
A. 175 PR
B. 213 reps, scaled to 145
A. 180 (don’t know if I have a PR established…)
B. 199 Rx
Nick and AP: Thanks for the push!
A. 135 PR
B. 167 Scaled to 95lbs
A. 125 PR:)
B. 147 rx’d. Those squat cleans got heavy…
A. 160
B. 199 rx’d
That was brutal!!
A. 275 (PR)
b. 246 rx
forgot to write it on the board…sorry
Your’e scary strong! Nice work man.
thanks…really i think i have received a lot of great coaching on that movement lately and it is starting to pay off.
A – 235
B – 234 rx
A) 150#
B) 181 scaled ring rows, kept the weight