Daily WOD – Jun 4, 2018

Complete 3 rounds for time of:

  • 400m run
  • 15 cleans (135/95#)
  • 15 chest to bar pull ups)

WOD Notes:  For the cleans, choose a weight that you can string reps together even when fatigued.  Anyone who did CFFB on Sunday should consider doing power cleans instead.

Iron Phoenix Notes:  There will be a sign up sheet on the desk at the gym for anyone interested in participating in the 5th annual Battle for the Iron Phoenix this weekend! The deadline to sign up is Wednesday evening.

For planning purposes, we hope to kick off the first workout at 8:00 am and be wrapped up by no later than 1:00.  Wings will arrive sometime late morning.  Classes are cancelled that day so if you want a workout, sign up!

To keep you thinking, the second workout will be:

Find a 3 rep max ground to shoulder in 7 minutes.

A ground to shoulder can be a clean, power clean, deadlift into hang power clean, split clean etc.  The rules are you must touch the ground between each rep but must be “touch and go” style (no rest on the floor).

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This Post Has 2 Comments

  1. 6:00
    Craig 19:41 (105pc, RR)
    Boelker 15:41 Rx
    Alexa 14:46 (85pc, rr)
    Rocco 17:50 (115pc)
    Nick ?
    Robert 🙂
    Bob B. 18:19 (10pc, 10pu)
    Frank 19:58 (pu)
    Andrew 21:53 (115, pu)
    Bob K. 25:21 Rx
    Fili 20:40 (pc)
    Erin 16:59 (80, 5 strict pu)
    DT math
    Zabs 20:02 (pc)
    Curtis 18:42 (95x10pc, 8pu)
    Mel 17:49 (75, 6c2b)

    7:00
    Jami 16:40 (300row, 45hpc)
    Erik 23:11 (115, 10pu)
    Elissa 13:38 (10 squat cleans, 10c2b)
    Sydney 22:47 (65pc)
    Nik 15:37 Rx
    Chris 16:41 (135pc, 10 strict pu)
    Missy 17:46 (65…last 20 reps FS)

  2. Results:
    5:15
    Greg 21:02 Rx
    Dan E. 17:39 rx
    Jenn 21:16 (PC)
    KtS 🙂
    Ceil 22:00 85, P+MF)
    Danielle 20:35 (75PC)
    Mark G> 14:36 (PC, 10 strict pu)
    Alex W. 15:46 (HPC 95#, 10 spu)
    Sam 16:55 (75 HPC, Gx8)
    Murray 🙂
    Faith 19:13 (45 PC, row, P+MF)

    6:15
    DE 17:41 Rx
    Zach 16:33 Rx
    Robin 🙂
    (55, RR)
    Kelly G. P+MF, 55
    Vollmer 18:34 (135-135-155 PC)
    Kevin 19:08 (pu)

    9:30
    Jen C. 18:48 (65)
    Matt D. 18:00 (jpu, 20# bag)
    Luke L. 17:11 (125 pu)
    Mitch 20:43 (95, pu)
    Tanya 21:03 (8xspu, row)
    Kerri 19:32 (65, P)
    Moira 21:11 (35, RR)
    Janet 19:00 (90#, P+MMFx8, row)
    Joel 19:21 (10x5KB cleans, 500m row, RR)
    Mado 17:25 (pu, 85PC)
    Christine 17:38 (45FS 19:09 (55pc, P+MM, row)
    Vicki 17:09 (115)
    Austin 14:45 (115 PS)
    Ash 18:43 (75)
    Caine 🙂 (135/115/95)
    Jack 12:02 (45 FS, 8 spu)
    Tom S. 16:48 (10×115 PC, 10x spu)
    Rey 16:12 (G, row, (95)
    Mike C> 18:13 (PU)
    Catherine 16:30 (pc)
    WHitney 12:09 (70)
    LInda 15:30 (20#bag clean, RR, 250 m row)

    5:00
    Chase 🙂 (pc)
    Dani 23:06 (85)
    Alex D. 20:15 (7jpu, 20#)
    Ron 🙂 (bike)
    Tina 🙂 (push, RR)
    Smith 19:55 (2+400m)
    Karen 19:15 (RR, 65)
    Duris 20:36 Rx
    Vanessa 21:40 (45)
    Mike D. 115)
    Jeff 20:03 (pu, 95)
    Tim 20:18 (pu, 105)
    Kyle K. 23:25 (7pu, 135 PC)
    Steve K. 21:35 (pu, 115)
    Sabol 16:38 (53 RKBSx2)
    Sillup 🙂 Rx
    Robbie 🙂 Rx

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