3 pos Power Clean, L-sit Pullups, HSPU & Double Unders

Tuesday 13.05.14


  • 3 Position Power Clean


4 rounds for time

  • 6 L-sit Pullups
  • 12 HSPU
  • 24 Double Unders

Post loads, times and notes to comments

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  • Sharon Simonsen says:

    Apologies to anyone wanting to get into today’s 5.30am class. Ray and I were booked in, but forgot to set the alarm – so we were no shows. Sorry if we took up your spot.

  • Amanda C says:

    Today’s session was lots of fun.
    A. 45kg. Tried 47.5 but missed the high hang.
    B. 2 rnds and 8 push ups. Scaled to ring rows and push ups. Attempted some banded pull ups but still no go.

  • Ivan L says:

    A. 70kg for the complex. 80 just from the ground. Wrist plays up a bit trying to put the bar back to my waist so I just started dropping it. Probably makes it a little easier.
    B. 8:00. Satisfied.

  • Becco says:

    So it’s been a while since I have posted here…..a good 3 months I think. I was struggling with training, really exhausted, couldn’t lift properly, couldn’t finish the WOD’s and after registering for the Open couldn’t do it. So I was getting pretty frustrated…..turns out there’s a reason for it…….I’m pregnant.

    So now that I am over the first few months and feeling human again I am back in to training (a very scaled version) and it is great to be back!

    REALLY enjoyed this mornings workout. It was frustrating not to be able to Clean any weight, I love Cleans but definitely going to get some good technique practice!

    A: Worked on the bar, got some awesome stripper moves going on so more work to do there!
    B: 3 rounds + 6 pull-ups. Started on an orange band but kept trying to kip so had Coach Ben asisst and did strict pull-ups. Did push-ups instead of L-sits.

    So good to be back with the 5:30am crew!!!

  • Kylie says:

    Worked with Cindy today – what an awesome chick!
    A: Missed the high hang at 50kg three times! Just couldn’t drop under it. Cindy worked up to 55kg, which I gave a quick go before pack up and it went up easy – new 1RM. Would be interesting to see if I could go heavier than that…
    B: 2 rounds plus 2 pull-ups, small purple + yellow band and push-ups.

  • Mark says:

    A: Glad we were doing power cleans this morning, because I have a bung leg and can’t squat at the moment.
    40, 50, 60 and 70 all ok. I got 80 from the ground and in the hang position, but just couldn’t get it from the High Hang. A bit more rest and I reckon I could have.
    B: 2 rounds + 7 HSPU.

    • Brendo says:

      That’s awesome! So you’d be power cleaning almost twice your body weight now? ๐Ÿ™‚

  • Brendo says:

    A: Got 65kg up nice and clean (see what I did there? – sorry, Dad-joke mode…) 70kg wasn’t on for me today – legs felt a bit heavy and couldn’t catch it.

    B: Don’t know what it is, but HSPUs have me sneezing like a mofo. Did a couple of warm-ups and 7 sneezes later was ready to go. Is it 8 sneezes and you have an orgasm? Or 8 sneezes and you’d rather be having an orgasm? Either way – embarrassing situation averted! Although I pulled out my best porno face to get through 2 rounds and 2 L-pull-ups.

  • Bec B says:

    Nice to be able to go to the 10am on my weekend ๐Ÿ™‚
    Power cleans felt good, got to 45kg which is about 10kg more than I’ve ever power cleaned from the hang. 47.5 didn’t go from high hang (that’s my current 1rm C&J so might need to re-test that soon!)

    Been a while since I’ve done HSPU so had to break it up a bit and PU’s on a yellow = slow. Got 1 PU into the third – good to work on those strength elements though ๐Ÿ™‚

  • Steve-o says:

    A) Worked with James, managed a PR Hi-Hang at 75kg (Yay!), Got first 2 positions at 80 but my brain checked out at Hi-Hang and that was it.

    B) 8 minutes of complaining about HSPUs later, I was in the last round (Round G according to the board ๐Ÿ˜‰ ) – 2 L-Sit Pull-Ups out of 6 into Round G?
    Following the WOD, I worked on HSPU technique and things worked much better… too little, too late!

  • James says:

    A: 80kg for the complex, 85 for the hang.
    B: 4 l-sits in round “G”. Yes, my handwriting is terrible – the days before computers were hard for me.
    C: Skip fills for time?

  • TarrynC says:

    A: worked up to 50kg, stoked with that! Did it twice, high hang wasn’t awesome first time around but was much better the second time!

    B: 7 HSPU in the second round. Used red band for 4 pull ups then started failing so out the yellow band on as well. Used an abmat for the HSPU.

    Was feeling very average this afternoon so didn’t expect to have a great night, so was pleasantly surprised I did well ๐Ÿ™‚

  • Cindyd says:

    I always knew having supinated grip for my pull ups would bite me in the butt one day, today was that day. First three strict ok, for the remaining 3 of that set I battled with different bands, there was alot of yelling by this point. In the end I completed 12 pull ups & I’ve never worked so hard for pull ups in my life.

    I can again bend my knees in a power clean, but my brain will not allow it, HSPU were ugly & involved alot of grunting & my double unders were rubbish.

    There was nothing good to report at all, it feels like every session for so long is a constant battle & I’m running out of the will to fight.

    • zacbax says:

      Firstly I dont believe you cause your one of the toughest people iv ever meet but every gets tired I know how hard and frustrating it is to constantly battle with an injury over a long time and the mental part is far more painful just try to keep focusing on the positives think of how far ahead you are if youd just stopped and accepted your injured I cant train and do whatever you can to make it fun focus on just outscreaming craig if it helps. Never under estimate how much your inspiring all the people around you either cindy and there all willing to help you out whenever they can when you need it ๐Ÿ™‚

    • Olivia says:

      Don’t lose that will to fight Cindy because, you came in, gave it your best and should feel some achievement from that. You certainly did fight for them pullups so should count that as a win because every little bit you do will help one way or another and that is something good to report.

      • Cindyd says:

        Thank Liv & Zac, I really appreciate your thoughts & support, it’s very kind of you. Perhaps I need to have less physiotherapy sessions & more psychology sessions..?? The mental battle is just as challenging as the physical one & the energy required to keep going is exhausting. I just need to remind myself to take each day as it comes.

  • Nathan says:

    A: Managed to hit. 90kg for the complex, 95kg went up twice but didn’t quite get under the high hang..pull was high enough I just got lazy ๐Ÿ™‚

    B: Actually enjoyed the L-sit pull-ups….finished 9:01 which I am stoked with. HSPU were my only concern but managed to chip away.

  • Jesse m says:

    A 58 for all three, tyres 60 but lost it on the hi hang
    B 3rd round 6 pull ups

  • eliza says:

    Power clean – 35kg
    Got into 3rd Round of pull ups (strict) with red band

  • Olivia says:

    Oops forgot to post last night – was in bed early ๐Ÿ™‚
    A: Got to 55kg but the hi hang was a little questionable as a power clean – just a little bit below parallel (why couldn’t I have done that when we were doing snatches on Monday as I was just at parallel for a squat snatch! haha )
    B: 2 rounds & 8 HSPU – knees up for L-sits, no band yay! and HSPU were full depth ๐Ÿ™‚
    Second time to do unbanded strict pullups in a wod and so pleased I did, it was a hard slog going from pullups to HSPU – singles after stringing first 5 together in each round.

  • DJ says:

    A: Worked up to 80kg, then went back to 70kg focusing on technique.

    B: 11:02 rx. I did a 10 minute EMON set of strict pullups on Monday so l-sits tonight were tough.

    It’s great to be back doing regular sessions after being away for work for the past month.

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