Recover While You Can

2 Chainzzz...on the bar
2 Chainzzz…on the bar

Warm Up (10 mins)
5 rounds
10 medicine ball cleans
20 double unders

Stretch lats and traps (5 minutes)

Strength
Power Clean
3-3-3-3-3

*Between sets do a max attempt at dead hang pull-ups. You must switch your grip each set.*

WOD
Every minute on the minute for 12 minutes
3 Clean and Jerks
30 Double Unders

Games-205,145
Regional-185,115
Open- 155,105

30 Comments

  • Bish

    04/18/2013 @ 2:15 pm

    Did C&J’s instread of cleans, worked up to 225×3
    Shoulder mobility rather than pull ups
    EMOM: missed two rounds at 195

    2K row: 7:30ish? woof!
    Max L-sits 20-30 seconds each time

  • Bish

    04/18/2013 @ 2:15 pm

    Did C&J’s instread of cleans, worked up to 225×3
    Shoulder mobility rather than pull ups
    EMOM: missed two rounds at 195

    2K row: 7:30ish? woof!
    Max L-sits 20-30 seconds each time

  • Julie Arthur

    04/18/2013 @ 11:17 am

    145×3 for the cleans
    WOD : did 4rds at 125, then had to drop to 115 🙁 missed 3. This WOD killed me!

    2k row: 9:30ish
    Max L sit x 3. 30-40seconds

  • Julie Arthur

    04/18/2013 @ 11:17 am

    145×3 for the cleans
    WOD : did 4rds at 125, then had to drop to 115 🙁 missed 3. This WOD killed me!

    2k row: 9:30ish
    Max L sit x 3. 30-40seconds

  • Andrea Cooke

    04/18/2013 @ 2:03 am

    185 for cleans

    missed 3 rounds @games weight

    7:52 2k row

  • Andrea Cooke

    04/18/2013 @ 2:03 am

    185 for cleans

    missed 3 rounds @games weight

    7:52 2k row

  • Goose

    04/18/2013 @ 1:40 am

    245 on the cleans
    15-15-12-12 on the pull ups
    missed three rounds at 195 – brutal
    2k row cooldown @ 7:40

  • Goose

    04/18/2013 @ 1:40 am

    245 on the cleans
    15-15-12-12 on the pull ups
    missed three rounds at 195 – brutal
    2k row cooldown @ 7:40

  • McGuire

    04/18/2013 @ 1:06 am

    Warm up: Done
    Strength: [email protected]
    Pull ups: 17,10,10,10
    WOD: missed 4 rounds, even scaled the dubs to 20. Going to chalk today’s WOD up as a loss. Ran a mile after to punish myself.
    Cash out: Tan session outside

  • McGuire

    04/18/2013 @ 1:06 am

    Warm up: Done
    Strength: [email protected]
    Pull ups: 17,10,10,10
    WOD: missed 4 rounds, even scaled the dubs to 20. Going to chalk today’s WOD up as a loss. Ran a mile after to punish myself.
    Cash out: Tan session outside

  • Wheeler

    04/17/2013 @ 9:48 pm

    Warmup: done
    Strength: 130
    Pull ups: 3 skinny purple band, 3 no band, 3 skinny purple, 3 no band
    EMOM: Open, missed 2 rounds…Dubs were killer on the ankle today

  • Wheeler

    04/17/2013 @ 9:48 pm

    Warmup: done
    Strength: 130
    Pull ups: 3 skinny purple band, 3 no band, 3 skinny purple, 3 no band
    EMOM: Open, missed 2 rounds…Dubs were killer on the ankle today

  • mattw

    04/17/2013 @ 7:21 pm

    cant make it in tonight…. Anyone want to do this workout tomorrow night ?

  • mattw

    04/17/2013 @ 7:21 pm

    cant make it in tonight…. Anyone want to do this workout tomorrow night ?

  • gillian

    04/17/2013 @ 4:23 pm

    warm-up: done
    strength: 140
    Pull ups: 7 with a red band, 3, 4, 6 with a red band, 3
    EMOM: Completed all rounds at open weight…couldn’t feel my forearms afterwards!

  • gillian

    04/17/2013 @ 4:23 pm

    warm-up: done
    strength: 140
    Pull ups: 7 with a red band, 3, 4, 6 with a red band, 3
    EMOM: Completed all rounds at open weight…couldn’t feel my forearms afterwards!

  • Gambee

    04/17/2013 @ 3:14 pm

    Warm up: Yessir
    Strength: 215 x 3
    Pull-ups: 8,7,7,7,7
    EMOM: Missed 3 rounds @ 185.
    Missed rounds, 4, 8, and 10.

  • Gambee

    04/17/2013 @ 3:14 pm

    Warm up: Yessir
    Strength: 215 x 3
    Pull-ups: 8,7,7,7,7
    EMOM: Missed 3 rounds @ 185.
    Missed rounds, 4, 8, and 10.

  • Petra

    04/17/2013 @ 2:42 pm

    Warm-up: done
    Strength: 115# – light, but I may have finally understood the “pop the hips” thing
    Pull-ups: 10, 8, 9, 7, 9…or something
    WOD: only 95# and still missed two rounds 🙁 Not my WOD or my day!

    • Kenny "F'n" Powers

      04/17/2013 @ 3:53 pm

      I feel your pain.

  • Petra

    04/17/2013 @ 2:42 pm

    Warm-up: done
    Strength: 115# – light, but I may have finally understood the “pop the hips” thing
    Pull-ups: 10, 8, 9, 7, 9…or something
    WOD: only 95# and still missed two rounds 🙁 Not my WOD or my day!

    • Kenny "F'n" Powers

      04/17/2013 @ 3:53 pm

      I feel your pain.

  • Crowley

    04/17/2013 @ 1:30 pm

    Warm-up: done
    Strength: up to 215×3
    Pull-ups: 10, 9, 9, 8, 6
    EMOM: first 3 rounds at 185 then scaled down to 155, missed a few rounds and ran 800m after

  • Crowley

    04/17/2013 @ 1:30 pm

    Warm-up: done
    Strength: up to 215×3
    Pull-ups: 10, 9, 9, 8, 6
    EMOM: first 3 rounds at 185 then scaled down to 155, missed a few rounds and ran 800m after

  • Kenny "F'n" Powers

    04/17/2013 @ 1:29 pm

    warm up done
    strength: 185, PU – 10, 10, 8, 7 ( i think)
    WOD: got all rounds using 205. That was easy

    just kidding…not a wod for me.

  • Kenny "F'n" Powers

    04/17/2013 @ 1:29 pm

    warm up done
    strength: 185, PU – 10, 10, 8, 7 ( i think)
    WOD: got all rounds using 205. That was easy

    just kidding…not a wod for me.

  • Will

    04/17/2013 @ 1:17 pm

    Warm-up: done
    Strength: 225# cleans didn’t feel great today.
    Pull-ups: 10, 9, 7, 6
    WOD: completed 7 rounds at 185#. I mis-judged this badly. Should have gone with 155# and probably would have hit most, if not all rounds. Either that or should have done the class WOD at 165# w/20 DUs.

    Just not enough built in rest in this WOD for reasonably heavy C+Js, at least for me.

  • Will

    04/17/2013 @ 1:17 pm

    Warm-up: done
    Strength: 225# cleans didn’t feel great today.
    Pull-ups: 10, 9, 7, 6
    WOD: completed 7 rounds at 185#. I mis-judged this badly. Should have gone with 155# and probably would have hit most, if not all rounds. Either that or should have done the class WOD at 165# w/20 DUs.

    Just not enough built in rest in this WOD for reasonably heavy C+Js, at least for me.

  • Schurko

    04/17/2013 @ 12:34 pm

    warm-up: check
    Strength: up to 265# x 3
    Pull-up: btw 5-7 for all
    WOD: done @ 185# missed two rounds (6,10). This WOD catches up to you FAST.

  • Schurko

    04/17/2013 @ 12:34 pm

    warm-up: check
    Strength: up to 265# x 3
    Pull-up: btw 5-7 for all
    WOD: done @ 185# missed two rounds (6,10). This WOD catches up to you FAST.

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