Welcome back from leave and Happy New Year! Time to start working on those resolutions...
This will be a weight day with two parts.
First, establish a 1 rep max for the clean (power or squat)
then
Five rounds for time:
10 Thrusters (95/65)
10 Sumo Deadlift High Pulls (95/65)
If you are in a time crunch or not sure you will be able to do both parts of the workout, start with the timed portion.
Post weight and time to comments
12 comments:
Aloha,
I like having a strength WOD before the metcon. I hope to see more of this.
I concur with Matt about the workout.
WELCOME BACK!!!
Power clean - 195(PR)
WOD - 11:56 as Rx'd
That was a huge smoker for me. Thrusters are a big goat so that was a good/humbling WOD for me. Thanks to Matt and Tex for the motivation!
WOD - 12:30 with 85 lbs.
Ended with a 25 strict pull-up cash out for time: 3:53
9:28
Good way to start the week
Power clean - 70 (need to work on that)
WOD - 8:15 with 45lb - trying to work my way back into heavier weights
Squat Clean - 215 (PR)
WOD - 8:00 as rx'd
Aloha,
Clean: 195. I missed 205 which would have tied my PR.
WOD: 9:45 as Rx'd
Welcome back.
Clean: 155
WOD: 14:20
(with 1 weight change to 75 lbs @ round 4...should have started at 75 or 85...)
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
8:00 as RX'd tonight at MWR gym, did'nt do the clean for weight prior.
175# power cleans
7:43 @ 65# for the wod
215# PC
11:55 Scaled to 65# after 1 rd @ 95#
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