Strenth/Skill Work Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps. Do a normal deadlift and go to single support once in the hang position.
WOD
5 rounds for time of
400m run
15 overhead squats (95/65 or 70% max OHS)
Classes will have a 25 minute cap on this work-out.
shanna–i didn’t record my time 16:35 w/ 18LB bar (i think)
Name Time Wght Single support HPC
Sarah 12:07 18lbs 5x33lbs
Angela 12:22 11lbs 5x33lbs
Shawn 12:09 22lbs 5x65lbs
Dan 12:11 35lbs 5x65R 5x55lbsL
Kim S 12:19 11lbs 5x28lbs
Miriam 18:57 18lbs 5x18lbs
Robert 11:15 28lbs 5x89lbs
Wendy 12:35 23lbs
KK 12:03 45lbs 5x85lbs
MCK 14:22 1@33lbs, 4@28lbs 5x45lbs
Mike 13:50 75lbs 5x45lbs
Betsy 15:35 55lbs 5x65lbs
Daniel 14:41 95lbs 5x75lbs
Leslie 15:10 28lbs 5x48lbs
Tara 16:53 4Rnds 10lbs 5x33lbs
Brian 14:24 44lbs 5x76lbs
Tamara 13:50 18lbs 5x55lbs (2:36 improvement)
Betsy 14:34 18lbs 5x18lbs (4:01 improvement)
Carly 13:58 40lbs 5x55lbs
Charley 11:50 21lbs 5x55lbs
Matt B. 15:18 65lbs 5x65lbs Virgin Nancy
Eva 14:51 32lbs 5x52lbs
Kave VW 16:49 18lbs
Mado 16:30 23lbs 5x28lbs
Terumi 14:00 21lbs 5x26lbs
David H. 18:16 75lbs 400m row
Dawn 15:04 38lbs 250m row 2x5x38lbs
Pacho 16:50 65lbs 5x65lbs (3 sets)
Kimberly 12:53 38lbs 250m row 5x48lbs
Liz 13:11 18lbs 5x48lbs
Dale 12:22 65lbs 5x75lbs
Ok, so I did this one by myself at the track. I am waaaay slower than anyone listed here, but I did it. 20.23 for 5 laps and 15 squats with 22 lbs.