Daily Wod – Nov 18, 2011

Congrats Phil for hitting a 200# Power Clean!

Power Clean 1-1-1-1-1-1-1

AMRAP in 8 minutes of:

  • 1 Power Clean, 1 Burpee
  • 2 Power Cleans, 2 Burpees
  • 3 Power Cleans, 3 Burpees
  • 4 Power Cleans, etc

Continue until time is up.  Power Cleans are at 80% of 1rm.


This Post Has 13 Comments

  1. Lindsey

    I am in for the 6:15 class : )

  2. Mark

    Sounds awesome! …think my body needs the rest though!

  3. Nikki

    6:15am results:

    Nicole 105, 56 reps @ 85#
    Joe 175, 62 reps @ 135#
    Lindsey 55, 42 reps @ 45#

    Joe – keep working that shoulder and hamstring flexibility. If we can get your elbows out in front of the bar, and get you to drop just a few inches lower, you’ll be power cleaning 200# easy. Nicole – keep focusing on an explosive 2nd pull. Banded work will be key for you. Lindsey – way to keep moving through those reps. Repetition will start to build muscle memory, and each time you power clean it will feel more natural, and you’ll feel more confident. Thanks for sticking with it!

  4. Lindsey

    Thanks for your help and encouragement this morning Nik! : )

  5. Nikki

    Jim R – In response to your request the other night, check out the link called “The Foodee Project” under Recommended Reading in the right hand column. They post a new paleo recipe of the day, every day. It’s an amazing website. I’m hoping to have a larger widget customized to put in the right hand column… but for now the link will have to do. Let me know if you try a few recipes and what you think!

  6. Cragle

    Friday afternoon with the Original Gangsters:
    Barb 90, 59 reps @ 70#
    Cragle 215 PR, 53 reps @ 165#

    1. Nikki

      Nice lifts Cragle and Barb!

  7. Nikki

    Results from tonight:
    John 285, 45 @ 225
    Phil 200, 61 @ 155
    Chris C 125, 92 @ 95
    Jim R 160, 65 @ 125
    Gunter 135, 93 @ 105

  8. Cragle

    O’Neill’s messed up. We did death by pullups and burpees format with 8 minutes being the cap. Sorry Barb.

    1. Cragle

      I meant death by power cleans and burpees. Thanks, Nikki. Programming is working. Great job.

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