Frosh
Strength: Hang power clean 5-5-5-5
WOD: AMRAP in 7 minutes:
9 Kettlebell swings
9 Push-ups
Farmer walk with kettlebell, 1 lap around purple stripe
Sophs
Strength: Power clean 5-5-5-5
WOD: “The Chief” : Max rounds in 3 minutes of:
3 Power cleans, 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.
10 I did this!
6-6-6-5-4, Rx’d – 27 total rounds (+2 more power cleans on the last round).
Finishing 6 rounds in the 3rd cycle was really tough, and it left me with little in the tank for the rest of the workout.
5-6-6-5-5, 90#
I scaled down to 90#, but I found out the actual women’s rx’d is 95#. I tried to go as steady as possible, but for some reason, those cleans were very taxing. I found that going from the last pushup and jumping into the squat (think burpee) helped me to keep moving through those last two movements in each round.
5-5-5-5-5, 85# – 25 total rounds.
I think I could have pretty easily used 95#. Sadly, the squats were the hardest (and probably the most beneficial) part of the workout for me – I’m working on strength and mobility in my left hip which likes to pop out of joint on a regular basis.
I completed 4 rounds of this in 7 minutes. I was slowed down by the push ups. My arms could really use some more muscle. Great workout though. I will definitely do this workout outside of class.
I was able to do 3 2/3 rounds. I wanted to challenge myself so I took a relatively heavy kettle bell. It was fun!
I was able to complete four rounds and up to 2 push-ups. I really enjoyed this workout. I’m really glad that we’ve started working upper body a bit more. That’s where I need the most help.
I did 4 rounds and some kettle bell swings before time ran out. Hardest part for me was maintaining balance and keeping my chest up while swinging. Really good to see how important and practical the hip muscles are!
Did over two rounds – slowing getting better at push ups
I got six rounds done in 7 minutes, and I’m pretty sure it was actually seven. I lost track somewhere a long the way. That was a killer grip workout. Today was the second time this week I left with my hands cramping haha, I think that’s some sort of progress.
The Chief:
6-6-6-6-6 rx’d
I did 5 rounds. My forearms were burning!
3x3x3x3x3 at 75 lb. Pushups are definitely the hardest part for me; they slowed me down the most. The power cleans weren’t too bad, though, and the squats were cake.
I was almost able to finish five full rounds of this. I was about half way finished with my run around the purple stripe when the 7 minutes was called.
I did 4 and half rounds. This was really hard but super fun. I felt great after.
This was a nice workout with the kettlebells. I did 3 rounds. Almost four rounds, but the 7 minutes was up when I was doing the Farmer walk with the kettlebell.
I did 5 rounds and 9 kettle bell swings. I liked the farmers walk. That was my favorite
The power cleans were really difficult to co-ordinate (and I don’t have much strength yet). The workout was great. The farmer’s walk was pretty easy, but I had to swap to girl push ups half way through the work out. I had a mix up with kettle bells, so lost track of my score.