Thursday, 4/30/2015

Mobility:
Hamstrings

Strength:
Front Squats: 5×3 (add 5# to what you did 4/23 or add 10# to 4/15)

WOD:
3 Rounds:
5 Power Cleans (185#/125#)
15 Box Jumps (30″/24″)

Core/Accessory:
Alternating Tabata – Hollow Holds/Floor Supermans

Post your results to the comment section.

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  One thought on “Thursday, 4/30/2015

  1. Carlie
    April 30, 2015 at 10:58 am

    #85 front squat (truing to work on form)

    Wod: 5:58 (board said 6:01 but I finished at 5:58 lol)
    #75 power clean. Tried #85 but I wasn’t able to do it more than 5 times, next time maybe

    Liked by 1 person

  2. Van
    April 30, 2015 at 11:03 am

    35#/20 4:52

    Like

  3. jenniferlourdes
    April 30, 2015 at 11:39 am

    Strength:
    Front Squats: 5×3 @105#

    WOD: 4:55
    First 3 PC @95# which is the heaviest I’ve ever done in a WOD! However, I could feel my form starting to go (i.e. slamming the bar into my collarbone instead of getting under the bar quickly) so I went down to 85# and my form felt better…need to work on this.
    24″ Box Step Ups

    Core/Accessory:
    Alternating Tabata – Hollow Holds/Floor Supermans – ouch!

    Like

  4. April 30, 2015 at 1:22 pm

    Wednesday’s Comp WOD (which came from main site, but definitely good training for a competition)

    Snatch: 33, 43, 53, 63, 73, 83, 93, 103, failed 113 twice (mistake)
    Clean: 113, 123, 133, 143, 153, 163
    Deadlift: 173, 183, 193, 203, 213, 223, 233, 243

    Should have cut my losses and moved on instead of attempting 113 twice. I ended up getting the clean just under the minute and then the rest of the WOD was a race to load plates. I deadlifted barefoot because I kicked my Oly shoes off right after cleaning 163 but didn’t have time to put my Nanos on. I totally underestimated how long this would last. I loaded 244 but by the time I got it loaded and set myself up my minute was up. 23 minute workout.

    In a real competition I cost myself at least 2 lifts and a lot of points by going for 113 again after the first miss.

    Like

    • April 30, 2015 at 8:11 pm

      Front Squats @ 125#
      3:56 rx’d
      Core done

      Like

  5. Chirag Patel
    April 30, 2015 at 6:07 pm

    155# Power Clean / 30″ Box Jumps @ 6:04

    Like

  6. jbeloncik
    April 30, 2015 at 6:33 pm

    Front squat 5×3 @ 165#
    WOD – 6:17 rx’d

    Like

  7. April 30, 2015 at 7:16 pm

    0500 lifting sesh

    Afternoon WOD : 3:52 Rx’d

    Like

  8. cathybeloncik
    April 30, 2015 at 8:32 pm

    Front Squat : worked up to 93#

    WOD: 6:16 @ 75#
    Box Jumps rx

    Core done

    Like

    • April 30, 2015 at 9:08 pm

      Nice job on those box jumps!! 24″ is no joke.

      Like

      • cathybeloncik
        May 1, 2015 at 12:03 am

        Thanks, Stacey!

        Like

  9. April 30, 2015 at 9:07 pm

    70# front squats

    WOD: 5:00
    95# clean, 24″ box step ups

    Core complete

    Worked on HSPU negatives, plus 3×30 sec handstands

    Liked by 1 person

  10. denisdeza
    April 30, 2015 at 10:17 pm

    Front Squats started @ #100 finished at #120
    WOD: 6:01
    Power cleans #115
    Box jumps 30″

    Liked by 1 person

  11. May 1, 2015 at 7:07 am

    5:18 – 100# PCs, 24″ box. 100# FSs.

    Like

  12. Dylan
    May 1, 2015 at 10:25 am

    WOD 5:10
    185# cleans
    24″ box because I can’t read and saw 30 on the side

    Like

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