Cleaning up the mess

Jul 2nd, 2013

Category: Competitor

Cleaning up the mess

Push yourself

Push yourself

Reduced schedule:
Wednesday July 3rd – Normal schedule except adding a 3:30pm in Southie Orange and cancelling the 7:30pm.
Thursday July 4th – 8, 9, 10, 11 ONLY in Southie Green.
Friday July 5th – 6, 7, 9, 11, 12, 4, 5, 6 – NO 7:00pm Class

Warm-up
3 Rounds
15 Ring Rows
15 Supermans

-5 minutes of aggressive hamstring and lat stretching

OLY
2 Clean Pulls
EMOM for 10 mins @ 95-110% of 1rm

Get tight in your set up, hit your positions and keep you back angle the same on the way up.

Then EMOM for 5 minutes
3 Hang power cleans at 80-85% of 1RM. Work on pulling under the bar and not letting the legs go wide

Strength/Gymnastics
3 sets of Max Effort wide Grip Strict pull-ups (Lat pull-down grip) If you can complete 10 easy add a weight vest, if you can’t do more than 5 add a band.
-Rest 90s between sets

WOD
Every Minute on the Minute for 12 minutes
3 Power Cleans
6 Alternating Lunges

Games – (185,125)
Regional (165, 110)
Open (135/95)

DISCUSSION 42 Comments

  1. Mattw 07/03/2013 at 12:28 am

    Pulls from 255-295
    Hangs: 225/235/225/235/245
    EMOM: 12 rounds at regional. Got easier as the rounds went. Weird workout.

  2. Mattw 07/03/2013 at 12:28 am

    Pulls from 255-295
    Hangs: 225/235/225/235/245
    EMOM: 12 rounds at regional. Got easier as the rounds went. Weird workout.

  3. Andrea 07/02/2013 at 11:57 pm

    Pulls @205 across
    Hang Cleans @170 across (crazy how just a year ago at regionals 135 was “heavy”)
    Wod: all 12 rounds completed at games

    Yesterday’s wod: 346; 352: 354

  4. Andrea 07/02/2013 at 11:57 pm

    Pulls @205 across
    Hang Cleans @170 across (crazy how just a year ago at regionals 135 was “heavy”)
    Wod: all 12 rounds completed at games

    Yesterday’s wod: 346; 352: 354

  5. Bish 07/02/2013 at 11:15 pm

    Pulls: 295-325
    Hangs: 225 across
    Wod: all 12 rounds at Games weight
    Row cash out (500m and 250m sprints)

  6. Bish 07/02/2013 at 11:15 pm

    Pulls: 295-325
    Hangs: 225 across
    Wod: all 12 rounds at Games weight
    Row cash out (500m and 250m sprints)

  7. Patilac 07/02/2013 at 9:54 pm

    Ok so apparently today was my bitch day.
    Clean pulls 315 all the way
    Hang cleans 225×2 sets 235×2 sets 245×1 set
    Wod 3 rds at 185 then I just stopped. No excuses just being a wimp.

  8. Patilac 07/02/2013 at 9:54 pm

    Ok so apparently today was my bitch day.
    Clean pulls 315 all the way
    Hang cleans 225×2 sets 235×2 sets 245×1 set
    Wod 3 rds at 185 then I just stopped. No excuses just being a wimp.

  9. Petra 07/02/2013 at 8:18 pm

    Warm-up: Done
    Clean Pulls: 135#
    HPC: 115#
    Pullups: 9, 8, 7 unassisted
    WOD: Done @95#

  10. Petra 07/02/2013 at 8:18 pm

    Warm-up: Done
    Clean Pulls: 135#
    HPC: 115#
    Pullups: 9, 8, 7 unassisted
    WOD: Done @95#

  11. DePrizio 07/02/2013 at 7:36 pm

    EMOM Clean Pulls
    205x,215×2,225×2,235×2
    EMOM HPC- 165-175.
    Pullups- check
    WOD – @4145. What a mean workout. Missed 1 round, did 2/3rds on one other.

  12. DePrizio 07/02/2013 at 7:36 pm

    EMOM Clean Pulls
    205x,215×2,225×2,235×2
    EMOM HPC- 165-175.
    Pullups- check
    WOD – @4145. What a mean workout. Missed 1 round, did 2/3rds on one other.

  13. Kara 07/02/2013 at 5:42 pm

    Warm up: done, ring rows are fun I think
    Clean pulls: 165#
    HPC: 125# not great form 🙁 didn’t use hips, looked like a bicep curl with a plié at the end.
    Pull ups: 5, 7, 8 red+ purple 🙁
    Wod: started at 115# but couldn’t do the lunges, went to 95#, missed a bunch of lunges, let bar roll away , tipped over a few times. Front rack lunges are very hard for me 🙁
    All in all, bad day.

  14. Kara 07/02/2013 at 5:42 pm

    Warm up: done, ring rows are fun I think
    Clean pulls: 165#
    HPC: 125# not great form 🙁 didn’t use hips, looked like a bicep curl with a plié at the end.
    Pull ups: 5, 7, 8 red+ purple 🙁
    Wod: started at 115# but couldn’t do the lunges, went to 95#, missed a bunch of lunges, let bar roll away , tipped over a few times. Front rack lunges are very hard for me 🙁
    All in all, bad day.

  15. Arik 07/02/2013 at 3:23 pm

    EMOM Clean Pulls
    275 x 7, 285, 295, 300
    EMOM HPC
    195 x 3, 205 x 3
    ME WG Pullups
    10,10,8 w/ 5 lbs.
    WOD – What a mess…need to scale down for these things.
    Bench Press 5 x 15
    45 – 75 – 95 – 115 – 135

    It’s time to set some goals for 9/1
    BW Bench x 15
    45lb Unbroken Thrusters x 50

  16. Arik 07/02/2013 at 3:23 pm

    EMOM Clean Pulls
    275 x 7, 285, 295, 300
    EMOM HPC
    195 x 3, 205 x 3
    ME WG Pullups
    10,10,8 w/ 5 lbs.
    WOD – What a mess…need to scale down for these things.
    Bench Press 5 x 15
    45 – 75 – 95 – 115 – 135

    It’s time to set some goals for 9/1
    BW Bench x 15
    45lb Unbroken Thrusters x 50

  17. Kenny "F'n" Powers 07/02/2013 at 2:30 pm

    Clean pulls: 225
    EMOM: 185
    PU’s: 12, 6 (18#), 5(18#)
    WOD: Missed 3 rounds at regional weight. that was much harder than I thought.
    Crushed some 20# Medball GHD’s with the dud man afterwards.

  18. Kenny "F'n" Powers 07/02/2013 at 2:30 pm

    Clean pulls: 225
    EMOM: 185
    PU’s: 12, 6 (18#), 5(18#)
    WOD: Missed 3 rounds at regional weight. that was much harder than I thought.
    Crushed some 20# Medball GHD’s with the dud man afterwards.

  19. dudley 07/02/2013 at 2:03 pm

    clean pulls 225×2, 235×4, 245×4; emom 175# across; PUs 12, 8, 6w/some weight; WOD: regional, missed 2 rounds and scaled lunges to 4 reps on 7-8 of the rounds. That was no joke. then 50 ghds w/med ball w KFP.

  20. dudley 07/02/2013 at 2:03 pm

    clean pulls 225×2, 235×4, 245×4; emom 175# across; PUs 12, 8, 6w/some weight; WOD: regional, missed 2 rounds and scaled lunges to 4 reps on 7-8 of the rounds. That was no joke. then 50 ghds w/med ball w KFP.