2014-12-01

MONDAY WORKOUT

Power 15 Minutes:
2 Position Clean - 2 reps every minute, for 8 minutes. Work up to 85 - 90% to start with, and only add weight if your reps are super solid.
Rep 1: Hang Squat Clean (you may slide to the top of the knee, but no further)
Rep 2: Full Squat Clean


Then...


For Time:
30 Russian KB Swings (70/53)
30 Pull-ups (any style)
120 Double Unders
30 Pull-ups
30 Russian KB Swings (70/53)

**No Time Cap / Scale so you can finish in a reasonable amount of time**
*You should scale so your first set of KB Swings will be unbroken, and your Pull-ups don't take forever. You may scale to Single Unders, if necessary, but you will have to do 240 of them.


9 comments:

Darren said...

165# cleans
11:59 rx

Anonymous said...

125# cleans
10:53 singles
Dave

VICE said...

I wasn't going for 1RM, but it looks as if everyone else was???
I only used 85#, guess and know I should have used more.

I got 13:08 for WOD
I used 44# KB
green band pullups
240 Single Unders

Eldon said...

215x2
8:50 rx'd

Carolyn said...

67# for 6,72# for 2.
14:27 w/35#,Kip med black & orange,SU.

Emilie Goldsberry said...

115# (80%) for 7 and 120# for last round
12:03 Rx'd

Brianne Kemp said...

113# (80%) for rounds 1-4, then 118# for 5, 123# for 6-8
15:19 only 15 pull ups per set (rest Rxd)

Colin McDermott said...

225#x2
13:35 rx (rope broke)

Rachel said...

98# (80% for all rounds)
13:37 Rx