Karen: 20# ball/9ft target 
6:13

Rx 10:53

12:17. Subbed 40DB thruster for WB. Last was 9:35 rx’d. 

M-43/178/77kg
150 thruster with DxKB12kg
Time: 13’28’’

Rx: 5:45

20lb

Advanced 9:25

Rx: 10:30

07:00 min
5 x 30

"Karen" with sub 2x 15lbs dumbbell thrusters
5:44

Last time 18lbs DBs and 6:24
Today was 10.4% faster but 16.7% lighter - call it a draw?

7:13

8:55 16lb 

Globo wod: If you do not have a wallball sub 150 dumbbell thrusters 15/20lbs.  If you have an appropriate weight ball but no wall throw it 10 feet into the air and catch it 150 times.  If you do not have any equipment today do 150 burpees.

7:09 Rx

Working around a lower body muscle strain for the past 2 weeks...
For time:
40-30-20-10 
American kb swings, 53# for first 20 reps, then 44# for remainder
Push-ups
12:02

62/5'8"/154

Beginner option: 5:09

Intermediate Women’s 13:19

Karen RX (47yrs) 7:12 

intermediate
3’56”

Intermediate - 5:41. 

Rx. 6:16

4:50 intermediate 
goal was to use no gear
just me and the bar 

6:59
185 Deadlift
95 Power Cleans
115 Front Squat

9.30
21 Deadlift 286 lbs
15 Hang p clean 177 lbs
9 Front squat 135 lbs

Intermediate: 225-lb deadlift, 155-lb hang power clean, 115-lb front squat
Time: 6:16

13:24
21 deadlifts, 225#
15 hang power cleans, 155#
9 front squats, 95#

21 Deadlifts, 315lbs
15 Hang Power Cleans, 225lbs
9 Clusters, 135lbs
5:57
Really enjoyed this one!

M 50/180cm/77kg

100kg DLs
60kg×2 + 50kg×13 HPCs
50kg FSs

8:08

M- 53/ 5'7 / 220
Intermediate
Deadlift- 225/21 - 2:15
Hang PC - 4:01Front Sqt. - 115/:58
total - 7:15

Intermediate option:
For time:
21 deadlifts
15 hang power cleans
9 front squats 135lb5:45

Rx: 13:20

Intermediate but underestimated myself
did DL and FS unbroken
only had to break hang clean in two sets - not bad coming off a minor shoulder injury

4:40
21 DL @ 225#
15 HPC @ 135#
9 FSQT @ 95#

Each movement unbroken 

Scaled, 5:44, 135# DL, 95# power clean, 95# front squat

Scaled workout time: 20:15
21 Deadlift 315lb
15 Hang Power Clean 215lb (one and one HPC, this was my time, 18 minutes)
9 Front Squats 135lb

Beginner ♂ 3:44

Rx
DL 9-7-5
HPC 3-2-2-3-3-2
FS 9

Time: 7:27

M/51/225/5'11

21(12+9) - 185#
15(10+5) - 135#
9 - 95#
5:02

Intermediate+
275# Deadlifts
185# hang power cleans 
135# front squat

5:12

Beginner: 3:14. 20 min spin bike warmup. 

4:19 RX

Intermediate: 4:18.

Maybe could’ve gone heavier, but no way I could HPC @ 225 (I tried during warmup).

Followed up with 3-3-3 DL : 315-365-405

M/35/205
RX 6:17

Rx
9:10

I have an obvious weakness with cleans as the HPCs took almost the entire time, including half a dozen failed reps and a majority of starfish catches. The DLs in 2 sets took just over a min. FSs were in one set, well under a minute.

Rx
7:28

Rx   7:41


*That was Heavy!

*7’s, 3’s, 9.

6:13. 
225 DL
140 HPC
120 FS. 
Haven’t done heavier DL in about 6 months so this felt good. 

215 DL  125 HPC  95 FS
62M

195 DL, 105# HPC, 105# FS
5:15
Shoulda gone heavier on all, especially the FS. 

62/5’8”/153

205lbs deadlift, 115lbs hang power clean, 95lbs front squat
5:12
Limiting factor: grip. DLs in 3 sets (11-7-3), HPCs in 4 sets (5-4-4-2), FS in 1.
I only have 2 bars, lost ~30s dropping weight from HPC to FS.

Rx reps /scaled weight
DL-135# (all the plates available)
HPC&FS-70#
5:11

For time:
21 deadlifts
15 hang power cleans
9 front squats
95-lb deadlift, 75-lb hang power clean, 75-lb front squat4:25

3:55 Intermediate 

I have a lot of room for improvement. (Rhythm and transitions)

I'm behind and did the push-up/walking lunge workout from Saturday. Just wondering if everyone was able to walk the next day. I'm a little scared...

Scaled
225-115-95#
6:03

Let pain be my guide - bout all some of my joints were going to handle today.  Broke once on DL and twice on HPC, unbroken on FS.

Intermediate Option
60 Kg FS
3:33

Intermediate:
6:39

Globo wod: be prepared to strip weight off after each movement, so set your barbell up so this can be done quickly.  Dumbbell sub deadlifts 80/120lbs, hang power cleans 60/80lbs, front squats 30/45lbs.  Men if the dumbbells top out at 100 lbs go for 27 reps if the Rxed barbell weight is something you would do.  Scale as needed.