For time:
135 lb Squat clean, 10 reps
50 Abmats
135 lb Squat clean, 8 reps
40 Abmats
135 lb Squat clean, 6 reps
30 Abmats
135 lb Squat clean, 4 reps
20 Abmats
135 lb Squat clean, 2 reps
10 Abmats
See comments for scaling and post times.
Picture: Steve, PR deadlift. Not as much weight as I should be lifting...but it's a good start.
Posts
5 comments:
Big Dawgs:
as Rx’d
women 95#
The Porch:
For time:
115 lb Squat clean, 10 reps
50 Abmat sit ups
115 lb Squat clean, 8 reps
40 Abmat sit ups
115 lb Squat clean, 6 reps
30 Abmat sit ups
115 lb Squat clean, 4 reps
20 Abmat sit ups
115 lb Squat clean, 2 reps
10 Abmat sit ups
women 75#
Pack:
For time:
95 lb Squat clean, 10 reps
50 Abmat sit ups
95 lb Squat clean, 8 reps
40 Abmat sit ups
95 lb Squat clean, 6 reps
30 Abmat sit ups
95 lb Squat clean, 4 reps
20 Abmat sit ups
95 lb Squat clean, 2 reps
10 Abmat sit ups
women 65#
Puppies:
For time:
55-65 lb Squat clean, 10 reps
25 Sit ups
55-65 lb Squat clean, 8 reps
20 Sit ups
55-65 lb Squat clean, 6 reps
15 Sit ups
55-65 lb Squat clean, 4 reps
10 Sit ups
55-65 lb Squat clean, 2 reps
5 Sit ups
women 35-45#
Buttercups:
For time:
35-45 lb Squat clean, 10 reps
25 Sit ups
35-45 lb Squat clean, 8 reps
20 Sit ups
35-45 lb Squat clean, 6 reps
15 Sit ups
35-45 lb Squat clean, 4 reps
10 Sit ups
35-45 lb Squat clean, 2 reps
5 Sit ups
women 10-20#
Now I'm wondering how much weight you *should* be lifting. !
#1 WOD Sub Power Cleans in place of Squat cleans. 12:23
# 2 WOD "RICO" 15:31
95# - 10:46
First set was rough...got better once I was warm. Kind of helps that the reps decrease.
Porch: 115lbs. - 12:07
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