Friday, January 20, 2012

20 Minutes to:

Learn/practice Hang Squat Clean

OR

1. Squat Snatch: 5 x 1 @ 96%, 1 x 2 @ 78%
2. Squat Clean: 5 x 1 @ 94%, 1 x 2 @ 72%

-then-

3 Rounds of:
5 Hang Squat Cleans (155#/105#)
2 Rope Climbs (OR 3 Wall-walks)
5 Handstand Push Ups
2 Rope Climbs (OR 3 Wall-walks)

Paige & Al & "Helen"

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Published in: on January 19, 2012 at 9:01 pm  Comments (9)  

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9 CommentsLeave a comment

  1. Practiced HSC. Good cues from Erin (use hips and release at the top so it’s easier to keep elbows up) and Jeff (think about engaging hips like with a KB swing).

    12:06 for the metcon

    Did one really good rope climb, one sucky one, then switched to the wall. Pikes. 55#.

    REALLY didn’t want to come in today, so YAY ME!!!!

  2. Practiced snatches and hang squat cleans.

    Metcon: 12:25, pike push ups, 68# bar, mostly rope climbs except 1 set of wall walks

  3. Metcon: 5:07 (Rx)

  4. So I’m battling a wretched cold this week, but lest there be any confusion, I’m looking forward to getting back to 7 am next week. I LOVE 7 AM!

    • Get better immediately!! See you soon!

    • 6 am misses you!

  5. Squat snatch 85x5x1, 70x1x2
    Squat clean 125x5x1, ran out if time

    Metcon:
    7:13 @ 105# HSC
    subbed pushup+4 shoulder touches for each wall walk
    subbed pike PU for HSPU

  6. Had to do an alternate WOD because my shoulder is out again.

    5 rounds for time
    run 400m
    30 air squats
    30 ab mat
    26:05

  7. sqt snatch: 65#
    sqt clean: 95#

    metcon:
    12:25 @ 95#
    rope climbs
    hspu (short on a few of my head touching the floor)


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