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Wednesday 06052013

4
Jun

Wednesday 06052013

Mustache Power

Mustache Power

Fitness

A.  Clean Progressions

B.  4 Rounds AFAP

10 x STO @ 65lb/45lb

30 x Double-unders (2:1) Singles : Doubles

10 x Power Cleans @ 65lb/45lb

30 x Double-unders

10 x Push-ups

30 x Double-unders

20 Min Cap 

Performance

A.  TNG Cleans – 5 x 3

B.  4 Rounds

10 x STO @ 95lb/65lb 

30 x Double-unders 

15 x Power Cleans @ 95lb/65lb 

30 x Double-unders 

20 x Push-ups 

30 x Double-unders 

20 Min Cap 

Sport 

Level 2 

A.  3 Sets NFT 

5 x Scaled Bar Muscle-ups 

10 x Alternating Pistols 

Level 1 

A.  3 Sets NFT 

5 x Bar Muscle-ups 

10 x Alternating Pistols 

B.  4 Rounds AFAP 

10 x STO @ 135lb/95lb 

30 x Double-unders 

5 x Squat Cleans @ 225lb/125lb 

30 x Double-unders 

15 x Ring dips 

30 x Double-unders 

1 x Bar Only 

20 Min Cap 

-Post results under comments 

12 Responses

  1. Jennifer Brickley

    Cleans 85#
    WOD: 18:23 with 45lbs. First round 55 (josh stripped me!) but that was good because I never would have finished with that weight. Great, difficult workout!

  2. Sara J

    A. 5×3 @ 105
    B. 18:13 @ 65lbs & 60 singles vs. DUs
    Everything was sore today, but glad I came in to get loosened back up!!!
    Long WOD- but felt great! > Push ups were a killer!

  3. Brandon

    CFP strength @10 a.m.
    Level 2 sport:
    Bar muscle up work – got 1st unassisted bar muscle up!
    Pistol work – assisted
    Performance met-con:
    17:22 Rx

  4. Malachi Johnson

    A.). Really struggled with cleans today. Didn’t feel like I had enough time to get up to a heavy weight, plus my form was pretty poor and I was having some struggles mentally thinking I could move heavy weight.
    B.). 18:02… Traded 60 singles for the DU’s. and used 95lbs.

  5. Rach

    Performance
    A: 85, 105, 125, 135, 145
    B: 18:18rx
    Tried to do dubs unbroken… If I got to 15 or 20 I kept going thou… Hard time breathing w/ that one…
    Good wod thou!!

  6. Staci Vinz

    Sport WOD: 2rds+ 82reps (dips were my weakness today. Stuck with it and kept going).
    100 Russian twists with 25# plate

  7. Amy S

    A). Cleans 55#. 3×5
    B). Fitness, 18:30. 55#, singles vs du (did 60 vs 30). I still struggle with push ups. Felt great to be back! Great workout!

  8. Elizabeth

    A: Cleans @ 50#
    B: didn’t finish: first set cleans @ 45. Second set cleans @ 35. Third set did deadlifts @ 65.

  9. Susan kian

    I messed up the workout per usual but i got really sweaty and tired so …yeah…i got a workout

  10. Sara G

    Cleans @ 55 lbs (5 x 3)
    Fitness 16:59
    STO & power cleans 35 lbs
    60 singles
    I was worried about finishing in 20 min and realized when the workout was over that I could’ve gone heavier on the weights.