Clean high pulls strengthen the 1RM Clean
Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post results to comments.
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set. 80% – 105#
Notes on performing the High-Bar Squat.
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent (5 Rope Pulls)
15 Push-ups (Toes)
6 Rounds + 9 Toe PUs
You are one strong girl!!! Way to go….
Hey girl! Where have you been??? Have missed you – come back to the dark & early club
I have to second that!!! You are so strong!!
I like be twinners with you…high bar BS weight, apparel, toes.
But you kicked my butt on Rounds. Thatta’ Girl!
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% –worked off of 100#
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent (5 Rope Pulls)
15 Push-ups (knees)
4 rounds+5 rope pulls and 3 PU
Had a wonderful time racing Mark and Paige up those ropes this morning!
Lauren Marie, it’s always a great time working out with you! You’re amazing
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set. 80% – 250#
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
10 Rounds, 12 push ups
Wow, that’s amazing!!
I second that…Jenn…Amazing!
Good work Jay thanks for cheering me I should NOT look at the clock esp when we were only 5 mins in!
That’s funny, yeah that clock will play games with you! That was fun working out beside you. How is the leg?
On fire but I’ll live
Strength
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.
105#,105#,115#Fail, 105#
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
2 full ascents (toes) + 2 modified (toes) + 1 modified and 10 push ups (toes).
Have a great Weekend! Good Luck Level Testers!
AWESOME!!! Can’t wait to get up those ropes like you did today!
Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
3+ 3 RP
Strength
High bar: went light #65, #75, #75, #75
Conditioning:
15′ rope climb, 1 ascent
15 push ups
8 rounds + 6 pu (knees)
3 mile trail run, 50 sit-ups, and a lot of stretching, still feeling Christine!
Strength
High-Bar Back Squat: 1X4 @ 37, 1X4 @ 47, 1X4 @ 47, 1X4 @ 47
4 rounds plus ropes on round 5:
Modified Rope
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set. 80% – 105#
Notes on performing the High-Bar Squat.
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb,
15 Push-ups (Toes)
10 rds + 14 push ups RX
Got me by two, great job!
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set. 80% – 140#
Notes on performing the High-Bar Squat.
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb,
15 Push-ups (Toes)
8 rds RX
10 rounds
5 pull-ups
5 push-ups
10 squats
after 4 rounds I changed the squats from 10 to 5 (b/c of my strain)
on 10th round, I only did 1 pull up (b/c I ripped open my hand) but did 10 push-ups
First WOD I did all pull-ups unassisted!! no band for THIS girl!! PR!
High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
Conditioning
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, (5 pulls)
15 Push-ups (Toes)
Completed 5 rounds