Monday 5/13/13

 In Workouts
A.  Squat Clean:  3 x 2.2.2 @ 70% of 1RM; 15sec/2min rests
B1.  Push Press:  3 x 15 @ 50% of 1RM; 1min rests
B2.  Strict pronated pull ups:  3 x 8-10; 2min rests (use bands or add weight if needed)
C.  AMRAP 7 minutes of:
10 x front rack forward lunge (95#/65#) (10 total alt. steps)
10 x abmat sit ups
20 x double unders
 
Notes:
For A, these are cluster sets.  That means you will do 4 sets of 3 doubles with a rest between the doubles.  The period denotes the first rest prescription.  For example: my first set I do 2 squat cleans, rest 15 seconds, 2 squat cleans, rest 15 seconds, 2 squat cleans, rest 2 minutes and repeat 3 more times.  Just familiarize yourself with this set up just to give yourself a quick understanding.   We will go over it again in class.  Also, these are not touch and go.  Drop and re-set.
 
B1 and B2 are alternating sets.  So, you’ll do a set of push press’s, rest 1 minute, then a set of pull ups, rest 2 minutes.  Then back to push press and so on for 3 total sets.
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Showing 16 comments
  • dameka
    Reply

    A. 70#
    B1. 50#
    B2. 8 purple
    C. 4+14 Rx’d

  • jwags
    Reply

    A. 90#
    B1. 55#
    B2. pull-ups (1st set 8 unbroken, next 2 sets broken into 5 and 3)
    C. 3+32 Rx’d (20 unbroken DU’s on second set!!!!!)

    • dameka
      Reply

      Haha! Way to go Wags! I heard you celebrating but wasn’t sure why. Awesome!!!

    • Jess
      Reply

      Yay!! Nice work Wags!!

    • Christina
      Reply

      That’s awesome!!

  • Eric
    Reply

    A. 125#
    B1. 75#
    B2. 10 blue
    C. 3+6 Rx’d

    Good work today morning crew

  • Dave Robinson
    Reply

    A 160
    B1 95
    B2 8,8,10

    C. 5+9

  • Ryan
    Reply

    A: 165lbs
    B: 105lbs
    B2: 10-10-10

    WOD: 5+11

    Good programming. Burner the whole hour

    • Ryan
      Reply

      Rxd

  • Suzy
    Reply

    A: 115
    B1: 75
    B2: 8 strict; 10 w purple; 9 w purple
    C: 6+2 rx’d

  • Michelle
    Reply

    A: 70
    B1: 45
    B2: 10, 10, 9 w/ blue + purple band
    C: 4 + 3 (55#)

  • Kodi Phillips
    Reply

    A: 70#
    B1:40#
    B2: [email protected]
    C: 3+33 55#

  • Jess
    Reply

    A: 108.5
    B: 65# / 10, 10, 10 – red band
    C: 5 + 16 rx’d

  • Jake
    Reply

    A. 130#
    B. 75#/blue 8,8,8
    C. 5+20 rx’d

    Gonna feel that one tomorrow

  • Kasey
    Reply

    A) 75#
    B) 45#
    C) 10 x 3 on the blue band

    5+3 rx’d
    With an epic fall during lunges – go me!

  • layne
    Reply

    a- 115#
    b- 70#
    c- red and purple??

    5+ 3 RX

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