Monday, 18 MARCH 2013

Announcements - welcome back from Spring Break!  I look forward to seeing everyone back in the gym tan, rested, and ready!!  We will meet in the 3rd floor weight room, so please arrive as early as possible to claim space.

Equipment required - lifting platform and barbell with appropriate weight

Warm-up and instruction - after the long break, ensure you spend some time really loosening up your hamstrings, lower back, and shoulders.  Start light and slowly work up to heavier loads.

WOD -

5-5-5 reps of:
Power cleans

then
3-3-3 reps of:
Squat cleans

Cash-out:  Run 2 x gym loops (800 meters) for time

Post loads and time for the cash-out to comments.

6 comments:

R.K. Barker said...

On the powercleans I started at 95 lbs, and then progressed to 115 lbs, 135 lbs. Started at 145 on squat cleans and finished last two rounds at 155 lbs, had a few misses in the last two sets. Didn't have time for the cash out.

Mickey said...

Squats: 5x185, 3x215, 4x235
Bench: 5x145, 3x165, 3x185
3 sets of L-Pullups.

Survival swimming starts today. should be a good time hopefully.

Adam said...

great to see a big crew this morning! Welcome back everyone!!

PC: 135-145-155
SC: 145-155(2)-145

Cashout: 2:38 - legs and lungs were smoked!

Nate said...

Worked in with Jared and Nels.

135-135-145 on the powercleans.
95-95-115 on the squat cleans. Forgot those were 3-3-3, and did 5-5-5... probably could have gone a little heavier had I done it right.

2:42 on the 800.

Caleb McDaniel said...

Sorry i wasnt there this morning. I felt the need to dig into the Word, so I was up when yall were.
Power Cleans: 135, 145, 155
Squat Cleans: 135, 145, 155(f)
Cash out of 1000m row: 4:29

jswobe said...

Good WOD. Cleans and power cleans are so similar, but also so different. Still nursing my hamstring a little...

PC: 145, 165, 185 (+1 @ 195*)
SC: 135, 145, 165

800m run: 2:42

*Note: it was only 10-lbs extra, but the mental difference was staggering...a hurdle I need to get beyond...