CFWUx2 10*45dl,1cl 10*95dl,1cl 10*135dl,1cl
55:55

3 rounds, 95 lbs, usando máscara, burpee 21 cada round em substituição a corrida.  Faltou 21 burpees e AB plank do ultimo round.

Em 18 minutos eu concluí 2 rounds mais 21 Power Cleans. 

Trocamos a corrida por 21 burpees! 
Carga 95 libras! 
👍🏾

25:50 @60kg, 50r (20x sdlhp@20kg, 30x alt split jumps), 2 mins planks (fists/hands). PC in 3 sets reach round, planks unbroken.

2 rounds, and subbed 40# dumbbells

17:00

27:15 Rx’d

19:50 rx

Didn’t do yesterday’s WOD due to a 4th day of soreness after the thruster rope climb WOD. Body was begging for more rest. Could’ve done it but would’ve been half assed. 

Happy with today’s performance. Power clean singles. Rested :20-:40 before each run to push the speed. Run times 1:41, 1:35, 1:31
Final plank unbroken. The rest in 2 parts with a short break. 

40/5’9”/187

29:08

18:44 Rx

F/34

I felt those planks in my shoulders too! Who knew the cleans would be the easy part?

F/49/5'6"/144
85#, 2 min runs/planks
27:52

17:30, 135#

As rx’d, 22:05.

Hard, but would have been much harder but for the plank hold, where I was able to recover a bit.  Did cleans in sets of 3 first round; all singles afterward.  Quick singles were pretty manageable.  Tried to go fast on the runs, and came in at 1:40, 1:35, and 1:41.  This WOD rewards you for running faster, since the plank hold is isometric.  It’s hard, but it’s mostly mental (some stamina).

Did after EMOM squat cleans 135-215.

46m/5'10"/180

41:00

17:00 rx - 1:32, 1:34, 1:32 on the runs/planks

Rx 
33:16
Had to take breaks in the power cleans: 

Round 1 - 1 break (11/10)
Round 2 - 4 breaks (3/3/5/5/5)
Round 3 - 2 breaks (7/7/7) 

20:05

23:45 Rx 

RX 21:53

29:15
RX

8:15
19:00
29:15

M/60/6’2”/230

Rx’d 20:24

Rx
30:10
Runs; 2:09, 2:00, 1:58
Great burn

Scaled to 42kg hang power cleans.
Runs & scales RX.
Runs 1:48, 1:44, 1:53.
18:08
42/1.78m/76kg

58/169
PC done at 115 pounds and 500m in place of runs
22:57

19:37
105 lb
Run 2:01/2:05/1:59

12:40, but scaled to 21 SDHP 2 pood KB, .25mi on an Octane free runner and 1 minute planks on elbows.

21:50
Only 2rds
135lb power clean

Scaled 50kg
1:40 /1:28 /1:23

22’15

So... This time I choosed to do this rx. I'm quite weak with weights on lifting (clean, c&j, thruster, etx...) so the cleans were 21 divided in 3-3-3-3-3...
37'08...but done as rx! 

Scaled to 3 rounds for time of:
21 hang power cleans, 45#
Row 500m
1 minute Plank hold 
18:32
20 min stretching 

m/57/6'2"/179
95#, 1 min plank
17:04

M/42/5'4"/148lbs
As Rx'd
26:03

27:06

16:30 RX

17:25

95lbs
1:00 min plank

1st workout back from 4 months of running only. 

22:42. 105 on power clean. 

20 minutes of stretching felt good! Especially, for the quads!!!

30:20 RX 
1:15, 1:25, 1:30 Run/Plank Times
105 was a bit heavy for me! :) 
I accidentally confused workouts too! I did the 3 MAX L-Sit (from Ground) Holds finisher from the thruster TABATA: 10, 15 & 20 seconds! & both quads cramped!!! 😂

How do I get my elderly mom from taking statins?  Every time she sees a doctor, they want to put her on another medication or increase the dosage.  Not only is she taking a statin, she is taking a fluoridated statin (simvastatin).  I think the physicians are incentivized to prescribe drugs to medicare patients--if not, they lose money on them.  My dad decided to stop taking statins and refused to go back on them, and he was "dismissed" by his physician.  If it were not the medical industry, it would be considered elder abuse.  My mom has fear from ingrained messaging over previous decades--how does society unwind from that?

27:11 105 lbs

Time 19:35 RX 

This will be an interesting workout. I'm really curious as to how the planks will impact the power cleans. Here are some thoughts on scaling this one:
Power Cleans: I consider the prescribed load to be moderate and the volume to be relatively high, but achievable for many when arranged in this fashion. I will recommend loads that my athletes could potentially perform 7-10 reps in a row with, even though I probably won’t recommend performing unbroken sets of 7-10 in the workout. I will also look to see that the initial 21 reps does not take much longer than 2:00-2:30 to complete. This general guideline should allow for a fair amount of consistency and intensity throughout the duration of the workout while also achieving the goal of utilizing a moderate load. During the latter portion of the build-up time I will have each athlete show me 3 reps, with their intended working weight, to assess if the loading is accurate for the goal of the day. For newer athletes, I may reduce the reps as well as the load. 

Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance or modify the movement to another monostructural exercise, on an individual basis, if needed. 

Planks: I expect this movement to get difficult and have a potential impact on the powers cleans. I will have a large portion of my clientele that will perform the exercise for the prescribed durations. When scaling, I will give the guideline of no more than 2 quick breaks (<0:10) to achieve the time to accumulate on each round. 

Scaled to 115# after lifting work 

20:03

M-42-69-170#

34 / M / 5'10" / 140lbs

24:48 Scaled

Scaled Power clean to 85 lbs - I guess I need to do more Power clean strength work
Runs @ 2:00 mins

3 rounds for time of:
21 power cleans (21, 21, 19) - wraps next time
Run 400 m
Plank hold for time equal to run time

♂‚ 155 lb. (135 lb)

29:00

M/25/scaled
Women rx 105 
Time cap 9:55

19:15. Scaled to 135. Haven’t worked out in 2 weeks due to a back tweak and a awful case of poison ivy. Body feels great, itchy, but great! 2:00 runs, just wanted to go nice and easy and keep it light and relaxed. No real push in intensity. 

32 / M / 5'9" / 137lbs

35lb dumbbells power cleans x15
Single-unders x250
Plank hold for 2 minutes

38:45

I was going to plank half the jump-rope time, but I was already too gassed in Round 1 to figure out half of 3:44, so I just did 2:00 each time.

M/28/5’6”/165#
60:40 RX
The cleans were way heavier than I have ever done. I just gutted the whole thing out. Hardest workout of my entire life.

22:40
Scaled to 115lb power cleans
Subbed 500m row for the runs
1:56/1:58/1:57 row times

I will get my daughter to do these with me this summer 😌

Tough one, a lot harder than I thought. Rx: 26:00

22:51
1:58/1:53/1:56
Scaled to 85# (PR is only 110#) didn’t help me go unbroken or speed me up today :( 

First time posting... thank you to all the great descriptions of these workouts! 

19:40 105# 
400’s- 1:45;1:46;1:52

Had to take micro breaks for last two clean reps of first set. 

Great anaerobic workout. 

Did a bunch of extra work yesterday, dead tired.  Scaled to 95# and 50% time for plank.  17:22

Scaled to 50kg & 2 min planks
20 mins

Scaled to 105#
Runs/planks at 2:45, 2:30, 2:45
27:32

Kick ass programming of late, HQ. 

21:05 RX

20:31 rx
runs 1:58/1:51/1:56

29:54 Rx. Runs: 2:08, 2:02, 2:00. Last 9 power cleans in last set were singles (and brutal).

Warm-up for 190623:
GENERAL WARM-UP

2 rounds:
1;00 of single-unders
10 pass-throughs with PVC
10 reverse grip strict presses with PVC pipe
5 push ups (3-secs up, 3-secs down)

SPECIFIC WARM-UP

Clean and Jerk
Perform 5 reps of each with an empty barbell:
- Dip, drive to shrug
- Dip, drive to high elbows
- Hang muscle clean
- Hang power clean
- Power clean

Build up
Every 2:00 for 3 rounds:
Build to up to working weight by performing 3 power cleans and a 100m run

28'00, with 500m Row

22:58 Rx

1:45 - 2:00 - 2:05 planks

The stretching was amazing. In the 20min I was able to stretch hips and shoulders both internal and external rotation, and still had time to hit thoracic extension and ankle flexion.

105 lbs

22:32

Women's rx @ 105# PC
rnd 1 
2:40 run/2:40 of plank with 6 drops
rnd 2
2:43 run/2:43 plank with 6 drops
rnd 3
2:50 run/2:50 plans with 8 drops
total time of 
25:41
m/49/175

20:51 Rx’d. 
Run times:
1:52
1:54
1:40

M/31
24:30 Rx

23:50, scaled to 105Ibs

26:50 rx’d 

Globo scale: sub 500m row or 30 cal bike for run  Hold plank for as long as it took you to do the cardio portion.  Dumbbell sub 60/40lb dumbbells.  If 50 lbs (or 22.5 kgs) is the heaviest available do 7 extra reps ( for male rx).

Dr. Premji nails it. Cholesterol has been exonerated, yet it is still feared by the masses. The liver produces it, the brain needs it and steroid hormones require it. Artificially lowering your “number” must come with consequences. Simply eat  whole foods and avoid the ones that have been tinkered with. The big food industry is interested in profit and not your health.

INTENDED STIMULUS
.
This one requires grit! You will need grit to keep cleaning that heavier barbell, you will need grit to keep the pace in the run, and you will need grit to hold a solid long plank. The only aid today is that this is only a three rounder. Use that schema to your advantage, open the first round at an easy pace, hold or speed up in the second, and push the end. This will be an excellent opportunity to track your lap time and see how well you can pace. How well do you know your capacity? Choose a weight for the cleans that is heavy but that gives you no excuse to stop -50% of your 1RM is an idea if your RM is solid and recent. Single repetitions here are totally an option as long as your rate per minute is high. Aim to keep run, cleans, and plank all at the same pace across the rounds.  Although most athletes will be able to accumulate the hold for the duration of the runs, it will be more productive to choose a time you know you can do unbroken. Using percentages here to decide on that time is a great option. Having a set time is also a valid strategy. An average pace of six minutes per round will be a really solid target to have. Most athletes will be above that, but try to keep total time under twenty minutes. Today is about testing your fortitude and your maturity as an athlete. Let's fucking grind!


OPTION 1
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for 75% of run time
 
♀ 85 lb. ♂‚ 125 lb.
 
Stretch for 20 minutes.


OPTION 2
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for 50% of run time
 
♀ 65 lb. ♂‚ 95 lb.
 
Stretch for 20 minutes.


OPTIONS for Stretching


Check  the video:


"Calf Blaster | Feat. Kelly Starrett | Ep. 84 | MobilityWOD"

Champions Club Scaling Notes:

RANT: Ah yes, Power cleans. Glorious power cleans. I would rather do 100 of you than 2 of your full squat variations. Now that that's out of the way, I  would have called this Just A Workout if not for the plank hold standard. This gives you a lot of flexibility to emphasize either strength or endurance. Still, it's interesting how often those two play off each other.

ORGANIC SCALES:
Strength - use the runs as an active rest station and reap the rewards (ha!) on the L-sit
Stamina - mush them all into 1 round then pray your body doesn't explode after doing 5 minutes of planks
Endurance - as is, scale weight so cleans are unbroken first round
Flexibility - full cleans

NEUROLOGICAL SCALES:
Coordination - power cleans and running give you a great opportunity to practice flow. Feel the fall on both
Accuracy - yes, you might be able to muscle clean the weight, but this gives you 63 opportunities to practice good landing habits. Let's do that.
Agility - same as coordination, quick cycling with the bar
Balance - opposite of coordination; stick the landing position for a few seconds on each rep

GROUP SCALE: as is, just allow people to start runs and planks at points on the clock that are easy to remember. Or just make it 2 minutes per round just to make them mad.

WARMUP:
Running jump rope - running prep
Box jump - clean prep
Pull-up - spend some time hanging
Pistol - running position prep
[insert thing we suck at]

GENERAL FEAR LEVEL: again, haven't done this yet, but looks like a solid 6. Then again, when it looks easy on paper...