2014-05-07

WEDNESDAY WORKOUT

Front Squat - complete a set every 2 minutes. (5 total sets)
Reps - 4 @ 60% / 2 @ 75% / 2 @ 85 / 1 @ 90@ / 1 @ 92%(or 5# heavier than last time)

Then…

2 Position Power Clean - complete a set every 2:30. (5 total sets)
1 Hang Power Clean & 1 Power Clean for a Max Load
*The catch… you must complete 5 Burpees w/ a jump over your barbell before each attempt. You get only 1 attempt every 2:30, so make all of your reps count. 


…and to round out the day…

Dodgeball
3 Rounds For 3 Minutes Each
After each round, 1 point will be awarded to the team with the least amount of players knocked out. You may buy back into the game by performing Strict Pull-ups (guys - 5 / gals - 3). The team with the most points at the end of 3 Rounds, wins. :-)

14 comments:

Darren said...

190# front squat
185# cleans

RF said...

155# front squat, still struggle with depth. 155# cleans. Dodged balls.

Jordan said...

255# FS
235# Clean (10# PR for Hang Power Clean!)

27 confirmed dodgeball kills

Lisa Dempsey said...

120# FS (5#PR)
80# Clean (5#PR for hang)
Missed 81.5#. Really.

Grace Carodan said...

Haha Jordan. #175 front squat, #125 cleans. Extremely fun class, love dodge ball and I got to practice some kipping :)

Anonymous said...

210# front squat (5# pr)
185# clean complex (wasnt feeling it today)

Eric

Anonymous said...

245# FS
195# Clean complex hang PR

Mario

Rachel said...

140# FS
108# clean complex

Kevin said...

210# front squat
175# clean complex (#15 pr for hang)

Anonymous said...

128# FS
113# clean complex
Jill

John Dunn said...

240# Front Squat
165# Clean Complex. Hit 175# from the ground but missed it from the hang.

Carolyn said...

FS 95#
Complex 85#

Susannah Dunn said...

FS #135
Clean complex #103 Getting really frustrated with cleans. Grrrr.

Colin McDermott said...

185#/225#/255#/270#/280# (FS)
165#/185#/205#/225#/245# (Clean)