February 2nd, 2016

A. Build to a 3-RM TnG Power Clean

B. Every minute, on the minute, for 12 minutes:
Minute 1: 2 TnG Hang Power Cleans + 6 Burpees Over the Bar
Minute 2: 4 TnG Hang Power Cleans + 6 Burpees Over the Bar
Minute 3: 6 TnG Hang Power Cleans + 6 Burpees Over the Bar
Minute 4: Rest

*Choose 3 weights and “wave-load” the sets.
Example:
Set 1: 195/175/155
Set 2: 205/185/165;
Set 3: 215/195/175

+
4 sets:
Row 400 Meters @90%
Rest 60 seconds
Row 200 Meters @95%
Rest 60 seconds
Row 400 Meters @100%
Rest 4 minutes

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13 Comments

  1. A)135-165-205-225- 245
    B)195-175-155
    205-185-165
    215-205-175
    C) 1:24-1:22-1:24-1:24
    :40-:40-:40-:39
    1:18-1:20-1:21-1:21
    Power cleans felt good today. Wod wasn’t as bad as thought. Maybe could have gone heavier. Legs were junk toward the end of the rows

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  2. A) 260 – felt alright. No wide stance catches
    B) completed using the ‘example’ weights 195-205-215. The 2+6 took :17-:19 on avg, 4+6 took :24-:27 on avg and the 6+6 at 215 took more like :31-:34.
    C) targets splits were 1:44, 1:37, & 1:30 which held somewhat true for the first set. Drop off city after that.
    1:23.3 / :38.8 / 1:20.4
    1:28.4 / :41.0 / 1:25.2
    1:28.6 / :40.0 / 1:24.1
    1:27.1 / :39.7 / 1:25.4
    Found my breathing and HR could stabilize but my legs couldn’t shake the lactic acid. First 200 of 400m on the 100% felt great then my legs were absolute garbage.
    Felt great to have the rower outside for these.

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    1. And by example weights, I mean, I screwed this up and this was worse as a result haha. I did 2×195, 4×205, 6×215 for each 4min block. Really glad I read this correctly.

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  3. A. 185 🙄. I’ve been really struggling with power everything lately. Can’t seen to be explosive on the pockets.
    B, first wave at 175, Second at 155 and third at 155. The cleans from the hang felt light did burpees with lifter on 🙄 Kinda killed my quads a bit… Such a Crossfiter move
    C. 1:30, 1:31, 1:33, 1:35
    :37, :38, :41, :43
    1:29, 1:30, 1:33, 1:29

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  4. A. 255 – struggle to keep my catch stance tight on reps 2+3
    B. Done as posted in the blog. 2+6 in about 21-22, 4+6 in 24-25, 6+6 in 27-28 sec. Felt solid and consistent here throughout each round.
    C. 1:22.3/1:21.5/1:21.7/1:20.6
    40.1/40.0/40.0/40.0
    1:18.6/1:19.0/1:19.5/1:19.4

    – the last 400 of each set hurt very bad.

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  5. A. 225
    *felt pretty rough
    B.
    175/165/155
    185/175/165
    195/175/165
    *was catching these in my hip (high hang)
    C.
    Set 1: 1:25, :39, 1:19
    Set 2: 1:23, :37, 1:23
    Set 3: 1:24, :39, 1:22
    Set 4: 1:22, :39, 1:18

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  6. A. Only got to 205 here. Sucks cause I did this for 5 TnG the other day. Went for 225 and hit one PC and then got the call that I squatted the second one so I dropped the bar.

    B. 175/155/135
    185/165/145
    195/175/155
    All rounds 18-25s all HPC UB

    C.
    1:30.6/43.8/1:24.6
    1:26.0/42.6/1:25.3
    1:26.9/43.9/1:26.0
    1:27.1/42.9/1:25.1

    Overall felt pretty beat down today. On to the next.

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  7. A. #150, felt like I could have maybe gone up to 155 my arms just weren’t turning over fast enough.
    B. 125/125/135
    115/115/125
    105/105/115
    C. 1:38/1:38/1:40/1:38
    :47/:46/:47/:47
    1:35/1:38/1:38:1:38
    My timing was apparently off or I was just tired by the 2nd 400

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  8. Came in kind of tired and hungry. Probably not the best way to start the workout.
    A. 185. Failed third rep at 195 twice. I felt slow. I have a hard time getting from the rack position back to the floor without dropping it at heavier weights.
    B. 175, 155, 145. I think I misunderstood the loading and did the same weight for all three. Failed second rep at 175 on the third round. This was tough
    C. DND – ran out of time.
    Looking forward to being more on my game tomorrow.

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  9. A:
    145# – was using a mens bar for this and didn’t warm up well because I didn’t see this part of the workout and thought the EMOM was the first part. I feel like on a better day I could have gotten more but, oh well.
    B:
    first four mins: 125/115/95
    second four: 135/125/105
    third four: 145/135/115
    This felt good
    C:
    Only did three rounds of this because I had somewhere to be at 8:15
    1:38/:46/1:31
    1:37/:46/1:29
    1:38/:46/1:31

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  10. A) 195. Went for 205 but failed, grip gave out.
    B) I did 175/155/135 for the 3 rounds. The 1st round was interesting because I did 2 for the set of 4 and started to burpee before I remembered the rep scheme, and most of it was from the ground until Matt told me it was hang.
    C) 1:40, :49, 1:39/1:41, :49, 1:39/1:39, :50, 1:39/1:40, :48, 1:36 Not a great rower so I figured my times would have been all over the place but apparently I’m better at pacing than I thought.

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  11. A. 138.
    B. All 3 rounds waveloaded: 133/123/113. Had to hustle a bit, but not bad.
    C. 1:46, :49, 1:39
    1:45, :48, 1:40
    1:46, :49, 1:43
    1:45, :50, 1:41
    The first 2 rounds felt ok and then it went downhill. My quads and knees were hurting trying to finish.

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  12. A. 225

    B.
    Set 1: 195/175/155
    Set 2: 205/185/165
    Set 3: 215/195/175

    C.
    1:27.2, :42.2, 1:25.4
    1:30.2, :44.6, 1:29.5
    1:28.6, :44.7, 1:28.2
    1:27.1, :43.4, 1:25.0

    Made this one up today because I was coaching late last night. Feel like I had a little more in the tank for part A, but I called it because those triples smoked me. Row was mentally tough for me.

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