Friday, 8/28/2015

Mobility:
Shoulders (External Rotation)

Strength:
20 minutes to set a 1 Rep Max Clean

WOD:
21-15-9
Pull-Ups
Ring Dips

Core/Accessory:
Accumulate 5 minutes of plank

3×8 Hip Extensions

Post your results to the comment section.

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  One thought on “Friday, 8/28/2015

  1. Pete
    August 28, 2015 at 7:47 am

    185 clean
    WOD:
    1 pull-up, 6 ring row x3, used foot to balance plus assist on ring dips, a few breaks
    1 pull-up, 14 ring rows, same as above for dips
    9 ring rows, same as above for dips
    forgot time…

    Like

  2. BritLuko
    August 28, 2015 at 8:20 am

    Power Clean:140 (hardly squatted at all)
    Squat Clean: 120 (full depth)
    I can’t front squat what I can power clean (I tried a FS at 130 and failed)

    WOD: 8:26
    Did assisted pull ups with feet in butterfly position on tall box.
    self assisted ring dips using the 45 weights in the corner

    Like

  3. Karen
    August 28, 2015 at 8:41 am

    Squat Clean: 115 – Really frustrated on this….no gain here. Really fun day, having a Strength Portion….hopefully we will have more days like this in the future.

    WOD: 5:24
    Ring Rows
    Assisted Ring Dips

    Like

  4. Catie
    August 28, 2015 at 10:25 am

    Power clean @ 105. Failed @ 115 and 110. Was annoyed.
    Squat clean @85 (maybe could have gone higher . . . didn’t go back to try)

    WOD 5:04
    Pull ups on floor using rings
    Ring dips with feet on box

    My lousy day was saved by the group participation in 5 minutes of planking.

    Like

  5. Becky
    August 28, 2015 at 5:38 pm

    Squat clean 75.
    (did two movements, got the bar up then did a front squat)

    WOD: 5:40
    Ring Rows
    Assisted Ring Dips

    Like

  6. August 28, 2015 at 7:17 pm

    7:27 or something like that…scaled half of the pull-ups and did box ring-dips. Max clean was 125# (about 3 times)…couldn’t get the 145# in the 4 or so attempts. Did core (45# HEs) + 1 rope climb. Except for the rope climb (ironic), didn’t seem to do well today.

    Like

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