Power Clean VOL & Mary

Wednesday 4.02.15

#noCaption #whatDoYouSay

#noCaption #whatDoYouSay

A: power clean VOL
8 min EMOM:
2 TnG power cleans @ 70-80%

B: Mary
20min AMRAP:
5 HSPU
10 pistols
15 pull-ups

FF
15 AMRAP:
5 push-ups
10 air squats
10 pull-ups / ring-rows

Coaches Notes: If you’re doing the FF version and feel good at the 15 minute mark, you can keep working until the 20 minute time cap. No assisted pistols today (except a hand on the floor to scale) for Mary.

Post rounds and training notes to comments.

  • Fee says:

    A: 50kg thought it was a nice round figure so went with it. Felt pretty good.
    B: Did FF with pull ups, completed 5 rounds in about 16 mins (pull ups were slow), then did an extra 3 rounds and 5 push ups with ring rows. Hands got pretty darn sore!
    Please no more pull ups till next week.
    Great work out though……

    • KJ says:

      A: 55kg went a little lighter and worked on dropping under more – as I tent to do them without much of a squat.
      B: 5 rounds RX by 14 minutes then tore! (I have not torn in months and months!!!) was cranky I could not finish as was enjoying the WOD. Finished on 10 pistols in the 6th round.
      Not looking forward to washing my hair tonight! Ouch!

  • A: 20kg I should’ve gone heavier, need to work on my confidence.
    B: FF Worked for the 20 minutes. 9 rounds exactly. Push-ups are getting better, still did knee-toe rotation but feeling more solid. Ring Rows are improving too. 🙂

  • Amanda C says:

    A. 40kg
    B. Got through 6 rounds FF. I noticed some pain in my shoulder doing knee push ups and subbed for 5kg dumb bell presses. I stopped after 15 min. Time for a tune up!

  • Ivan L says:

    A. 65kg seemed a reasonable amount. And it was.
    B. I feel like my hamstrings are on the verge of recovery, so didn’t even risk attempting pistols (which have always been hard/dodgy for me). So I went FF and got 16 rounds and 3 pushups.

  • Karl Buchhorn says:

    A:
    4 minutes @95kg
    2 minutes @100kg
    2minutes @105kg

    B: 11rds + 7 pull ups (FF)

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