Warm-Up:
Coach’s choice
WOD prep:
15 minutes to build to a heavy complex
1 Power clean
1 Squat clean
WOD:
Lido Shuffle
Option 1:
AMRAP 15:
100m turf sprint
10 Power Cleans (155,105)
100m turf sprint
10 Handstand push-ups
Option 2:
AMRAP 15:
100m turf sprint
10 Power Cleans (135,95)
100m turf sprint
10 Handstand push-ups
Option 3
AMRAP 15:
100m turf sprint
10 Power Cleans (95,65)
100m turf sprint
10 Dumbell push press (option 1: 40,25)(option 2: 30,20)(option 3: 25,15)
*If you don’t have handstand push-ups perform the dumbbell push press today
Post WOD:
Lax ball scaps. 2 minutes per side.
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Prep. #115. Worked on form from ground. WOD #115 and #35 DB.
Got all confused from the start as I heard 321 and started on the cleans only to see everyone running. One of those days.
Think I was 5 reps short of 5 rds. 1st rd did 10 cleans unbroken then went to 5+5. PP managed to do 10 unbroken all rds. Thanks Hanna for keeping us on track.
Prep to 105# (thanks for sharing your bar, Deb!)
Wod: 4+ 90 meters (80#)
Always love the hspu wods! Thanks Hanna!
Prep: 115#
WOD: 4 + 100m & 5 power cleans (85# clean, 30# DB push press)
Prior to today, my heaviest power clean was 100# (not a 1RM, just the heaviest I’ve tried so far). So I did 65#, 75#, 85#, 95#, 105#, 115# for prep. After the 105# Hanna said I looked good and to try heavier. I failed my first attempt to power clean 115#, got some pointers from Hanna, made my second attempt to power clean, and got so excited that I did a second power clean instead of a squat clean. Oh well.
I went a little heavier on the weights for the WOD. I was having trouble with 30# DB thrusters on Sunday, but managed to do 30# for the push press this morning, breaking most of the sets up. All of my power clean sets were 5 and 5.
Thanks Hanna!
Great job Jaime! Way to get after the WOD today and find your intensity. 4 to 6 rounds should be the goal today and you accomplshed that. Great weight choices!
Prep to 100#
Lido Shuffle: 2+219 (yes, that is 1 rep shy of 3 rounds) 80# Power Clean, HSPU
Thanks for doing the prep work with me Ilana! One day I’ll be able to lift like you 🙂
Great workout today with the intensity on the run and then gathering yourself to attack the barbell and HSPU. The sets of HSPU went pretty well…until that last one did not lock out before time expired. Thanks Hanna – love the new kicks!!
Nice work Jamie!! I saw your cleans and they looked great!
Prep to 65#
Lido Shuffle: 5 rounds on the nose | 55# PCs, 15# DB PPs
Sprinting and Tracey are not in the same dictionary and I managed to mess up my achilles again this week so I was slower than even my version of slow. I could have gone heavier on the push presses as those went super quickly and was the only reason I got through 5 rounds. Thanks Hanna for the PC tips, I’ve still got some work to do on my form.
Lido shuffle
5 + 5m run option 2 @ 135 with Handstand pushups. Was able to keep the Handstand pushups unbroken and the cleans were unbroken in the first round then went to 7 and 3 for the other 4 rounds. Fun WOD!
Complex to 205
WOD
4 + 108 rx
Kept 6+4 on cleans and HSPU