Thursday, 9/4/2014

Warm Up:
200 meter run
20 Walking Lunge Steps
20 Windmills
20 Dislocates
20 Air Squats
10 Ring Rows
10 Wall Balls

Mobility
Couch Stretch

WOD:
2 Rounds:
5 Power Clean (185#/125#)
10 Box Jumps (24″/30″)
Rest 1 minute
Repeat

Core/Strength:
Accumulate 5 minutes of plank

100 Band Pull-Aparts

Post your results to the comment section.

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  One thought on “Thursday, 9/4/2014

  1. September 3, 2014 at 7:44 pm

    Sweet! The ladies have to do the 30″ box jump and the fellas 24″!!

    Like

    • September 3, 2014 at 10:11 pm

      I agree…show us how it’s done, ladies!

      Like

  2. September 4, 2014 at 6:12 am

    5:36 @75# & 20″ box

    Could have gone heavier I think but I always struggle mentally with heavy cleans…this didn’t feel heavy today though…my 2nd round was 30 sec faster than the first because I had confidence!

    Core: planks 2, 2, 1
    Banded pull aparts done mostly unbroken with a few very short breaks

    Like

  3. Catie
    September 4, 2014 at 7:01 am

    5:44 @75#. 20″ box.
    Thanks for the encouragement, Adam.
    Plank intervals of 1, bands sets of 25.

    Like

  4. September 4, 2014 at 7:04 am

    Hit yesterday’s at 0500 this morning and posted accordingly.
    Hit today’s at 0715;
    4:12 Rx’d
    Maybe should’ve scaled up to 205#, but it was my second WOD of the morning and I was happy to motor along through it.

    Like

    • Sam
      September 4, 2014 at 7:30 am

      Ridiculous

      Like

    • jasonyovich
      September 4, 2014 at 7:06 pm

      Dude…

      Like

  5. Sam
    September 4, 2014 at 7:36 am

    STRENGTH – Dead Lifts
    5×135
    5×135
    5×170
    5×210
    3×240
    1+4×270
    1×320 (PR!)

    WOD:
    10:11 @155#
    10lb increase for me from the last clean WOD

    CORE:
    Yup

    Like

  6. Britney
    September 4, 2014 at 8:01 am

    7:28 I think? Finished first set at 3:00
    115#

    Most I’ve ever cleaned in a WOD! (might actually be the most I’ve ever cleaned period)

    50 band pull aparts
    1,1,1 plank

    Like

    • September 4, 2014 at 8:31 am

      I think you’re way off on your time. I think you were in the high 5’s it low 6’s.

      Like

    • September 4, 2014 at 8:58 am

      6:05

      Like

      • BritLuko
        September 4, 2014 at 10:14 am

        thanks! I forgot the subtract a minute part! and randomly added 20something seconds.

        Like

  7. September 4, 2014 at 10:26 am

    WOD:
    6:00
    85# power cleans, 24# box step ups

    Note to future Jen: Coach Cat said to go heavier on the power cleans (~95#) and work on getting under the bar faster

    Core/Strength:
    5 minutes of plank – 1 min, then 45 sec each, then ~30 sec each
    100 Band Pull-Aparts – blue band, 20 at a time

    Like

  8. September 4, 2014 at 5:53 pm

    4:52
    100lbs 24 inch box step ups. Probably should have done 30inch for step ups.

    Like

  9. billy
    September 4, 2014 at 6:55 pm

    day 2 of 8 weeks to SEALFIT
    5×3 front squat 165/165/175/175/185
    10 min AMRAP 5pullups,10pushups,15situps 11+15
    30min run @7:30 pace

    wod
    6:28 rxd (rest not included in time)

    Like

  10. jasonyovich
    September 4, 2014 at 7:10 pm

    4:58 rest time included.

    165# cleans
    24″ box steps

    Like

  11. Cathy
    September 4, 2014 at 7:44 pm

    7:19
    70# cleans
    box jumps rx
    (2 PR’s)

    Like

    • September 4, 2014 at 7:50 pm

      So awesome to read this post!! 70#’s!!! And 40 box jumps on 24″ box!!!! BAAAAAAAAAAMM

      Like

      • Cathy
        September 4, 2014 at 8:29 pm

        Thanks so much, Adam!!! I don’t know where these PR’s are coming from but I sure do love ’em!!

        Like

  12. September 4, 2014 at 7:55 pm

    7:31 (includes rest min) @ 100#, box jumps Rx

    Like

  13. September 4, 2014 at 8:46 pm

    6:59 (5:59) @105

    Like

  14. StaceyD
    September 4, 2014 at 10:06 pm

    6:50 (includes rest min)
    70# cleans (PR!), 20″ box jumps

    Like

  15. September 5, 2014 at 5:45 am

    6:17 (rest time included) – 115#, 20″ box

    Like

  16. David
    September 11, 2014 at 3:31 pm

    7:51 rx’d (rest included)

    Like

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