WOD Blog
 | Wed, Sep 9 2020 |  |
| Wed Sept 9 2020 | Wed Sept 9 2020 HSPU C2B Clean Squat Jerk Complex | 20 Questions |
Wed Sept 9 2020
(No Results Tracked)
Mobility and Warmup on own
2:00 bike or row or run
banded pull aparts
hanging lat shrugs
barbell warmup with coach (on whiteboard)
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Wed Sept 9 2020 HSPU C2B Clean Squat Jerk Complex
(Weight)
Alternating on the 2:00 x 4 rounds (18:00 on clock)
On the 0:00 ...
50% of Max Kipping HSPU
50% of Max CTB Pullups
On the 2:00 ...
Build to a heavy unbroken complex
3 power cleans
3 front squats
3 push jerks
55%, 60%, 65%, 70%+
-This 'Gymnasty' stamina piece will work to build our handstand pushups and chest to bar pullups capacity.
-We will also be building to a heavy barbell complex.
The station will flow as follows:
0 - 2:00 Gymnastics Sets
2 - 4:00 Weighlifting Complex
4 - 6:00 Gymnastics Sets
6 - 8:00 Weightlifing Complex
and so on
| Clint | 205 Rx | 8 hspu 8 c2b | | Blake S | 175 Rx | 7 hspu 5 c2b | | Marcus | 155 Rx | 2 hspu 4 c2b | | Kevin M | 135 Rx | 9 hspu 9 c2b | | Daniel E | 135 Rx | 10 hspu 10 c2b | | Bryson | 125 Rx | 5 hspu 5 c2b | | Bryan | 125 Rx | 4 hspu 4 c2b | | Mark E | 115 Rx | 8box hspu 8 c2b band | | Bailey | 115 Rx | 10 hspu 6 c2b | | Lori | 105 Rx | 6 kip Hspu 3.c2b | | Kelila | 100 Rx | 3 hspu 2 c2b | | Brenna | 100 Rx | 5 hspu 5 c2b | | Scott Ande | 95 Rx | 5 press 5 c2b | | Keira | 85 Rx | 2 hspu 3 c2b | | Dean W | 65 Rx | 3 hspu 3 c2b | | Audrey W | 35 Rx | 10 presses 3 c2b |
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20 Questions
(Time)
20 power cleans
20 thrusters
20 push press
20 hang power snatch
20 overhead squats
20 front squats
* on the minute - 3 burpees (starting on the 0:00)
RX 95/65 55+ 65/45
- Today's workout includes 6 lightweight barbell movements and one bodyweight movement.
- After finishing 3 burpees at the top of each minute, you'll pick up wherever you left off on the barbell.
- Intended time range is 12 - 15 minutes.
| Lori | 8:49 Rx | Rx 55+ 45# | | Bailey | 9:00 Rx | | | Brenna | 9:31 Rx | | | Blake S | 10:42 Rx | | | Clint | 14:43 Rx | | | Daniel E | 16:35 Rx | | | Marcus | 22:39 Rx | 115# | | Audrey W | 9:23 | 10 reps 35# | | Dean W | 9:40 | 10 reps 65# | | Keira | 10:38 | 45# | | Kelila | 10:49 | 45# | | Bryan | 10:50 | 65/pvc | | Bryson | 12:57 | 85# | | Mark E | 12:58 | 65/45 | | Kevin M | 14:30 | 95# | | Scott Ande | 16:10 | 75# |
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