Clean (Squat or Power) 3 – 3 – 3 EMOM
Rest 2min/Adjust Weights
Hang Clean 2 – 2 – 2 EMOM
Rest 2min/Adjust Weights
1 Clean to 1 Hang Clean 1 – 1 – 1 – 1 – 1 EMOM
4min AMRAP:
4 Cleans 135/95 RX+155/105 MRX 95/65
4 Hang Cleans
4 Over the Bar Burpees
Rest 2min
8min AMRAP:
4 Cleans
4 Hang Cleans
4 Over the Bar Burpees
8 Toes to Bar
Core & Grip Development
Max Reps Plate Pinch Curls
100m Plate Pinch Carry
Max Reps Bottoms Up KB Cleans
200m KB Heavy Farmer’s Carry
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
10 Rounds For Time of:
4 SDHP
8 Russian Swings
4 Burpees over an object
8 Sit-ups
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Two more studs throwing down and putting in work! Paul and Chase are both consistent CrossFitters and it’s awesome to see them getting after it at home. Keep after it, guys! Can’t wait to see y’all and everyone else back in the gym soon!
Chase Land Trust and Paul teaming up and throwing down! These two have made CrossFit a lifestyle and nothing says it more than driveway WODs. Those DBs don’t stand a chance against the strength and stamina of these CrossFit Studs. Way to be, animals!
Who needs a stud finder when these studs are visible in my driveway ? I’m a fan of both gentlemen.
Strength: 3 reps for both the pc and hpc, 2 reps for the complex, 85lbs across
WOD: 5 rds and 5+12, scaled to 65lbs and kb sit-ups
All these neighborhoods are going to be so boring once all these studs find their way back to the gym next week! I know Paul and Chase have been wearing those dumbbells out for weeks!
A. Power Clean 3-3-3 @ 105
Hang Power Cleans 2-2-2 @ 115
1 PC to 1 HPC 125 – 135 – 140 – 145 – 150
B. 4+8 rx+
5+12 rx+ weight/ scaled t2b to V ups
Thursday
Built up to a 200 sj
3:55 RX+
Friday’s
29:26 RX run/row/run
Today’s
195 squat clean to hang squat clean
7/7+13 RX+
Friday: 32:23 run, row, run
Today’s:
3’s= 115, 135, 155
2’s hang= 165, 175, 180
1 squat clean to 1 power clean= 180, 185, 190, 195
6rx+, 7+8rx+
A1. 115 – 125 – 135
A2. 135 – 145 – 155
A3. 150 – 155 – 160 – 165 – 170
B. 5+3 RX+ / 6+3 RX+
135-145-155
165-175-185
195-205-215-225-235
5+1/6+10 Rx+
A1. 165 – 185 – 205
A2. 185 – 205 – 215
A3. 215 – 215 – 215 – 225 – 240
B1. 5 + 1 rx +
B2. 5 + 9 rx +
Regular WOD
4min AMRAP @ 85lbs – that’s a PR & I got 3 rounds
In the 8 min AMRAP I had to go to a lower weight- would’ve liked to go to 55 or 60 but I only have 45lbs so I did that weight & got 5 rounds & 8 reps.
Cannot wait for Wednesday!
Used 50lb dumbbells and scaled to V-ups
5/6+11