For time:
30 power cleans
800-meter run
30 power cleans
♀ 105-lb barbell
♂ 155-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout is fast-paced with barbell cycling. Choose a moderate barbell loading that allows you to perform the first set of cleans in no more than 2 sets. The second set may be a little different, considering exhaustion coming off the run. Cycle as many reps as possible, but avoid long breaks between sets. Perform singles if needed to keep moving and minimize rest. Push the pace on the run. Don't hold back.
Intermediate option:
For time:
30 power cleans
800-meter run
30 power cleans
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
For time:
15 power cleans
400-meter run
15 power cleans
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Clean
Running Drills | High Knees and Butt Kickers
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Comments on 260511
68 Comments
Time: 10:48
I already posted todays WOD results, but I had quite a few thoughts I wanted to share with the community. I posted them on yesterdays community board to not take up a bunch of room on todays board. Ignore the first sentence lol I used ChatGPT to help me put together my thoughts I wanted to share.
Rx 16:58
R1 power cleans 2x15 reps
R2 800m treadmill 03:29 at 14kmh
R3 power cleans 3x10 reps
Glad I put 70kg on the barbell - originally wanted to put 60 but what Rx would that have been if I did not put maximum out there ;)
Beginners
RX- 15:16
Power cleans 35lb
400 meter ru
Treadmill 6.2
105-lbs = 11:56
Intermediate
10:43
155 is too much for me at that volume but I initially considered doing a little more than 115. Glad I didn't, that was the right scale so says several joints.
155lb power clean
60 cal air-dyne
- 11:03
Rx 11:40
Rx - 13:25
Power Cleans
- Continuous singles for 3 x 10 (quick rests between sets)
800 meter run
- treadmill @ 7.5 MPH / 1% incline / time 4:04
Power Cleans
- Continuous singles for 3 x 10 (quick rests between sets)
Notes:
- Was interrupted during power cleans cause a wasp decided it was a good time to dive bomb me every few power cleans lol
Well done on hitting this Rx!
Not RX’d
30 Power Cleans 135lb
800m Run
30 Power Cleans 135lb
Time: 12:07 Not RX’d
M 65 Intermediate 115
11:40
35 lb DB’s
30 PC 50kg
800 m run
30 PC 50 kg
30 powercleans @ 50kg
800m run in 3:19
30 powercleans @ 50kg
Excellent!
12:14, 65#
Beginner option:
For time:
15 power cleans
400-meter run
15 power cleans
115-lb barbell
7:58
14:10
30 PC
800 m run
30 PC
13:42
Despite not posting these here, I assure you I’ve been doing 😉
RX 14:57 slow and steady after the weekend.
Time: 9:51
75# bar
PC 10, 10, 10
800m row (no treadmills available) 3:05
PC 75# 10, 10, 10
30 clean #135
800 m run
30 clean #135
65# bar PC 15, 10, 5
.5 run 4:28
PC 10, 10, 10
Rested 3:00 then challenged myself to PC 70# 3 reps
75# 5 reps
30 muscle cleans 115#
800 m treadmill run/walk
30 power cleans 115#
50lb dbs
800m row
40 lb DBs
12’56”
12:23
Power cleans were 16-14 and 12-10-8
Subbed 800 m run for 48 cal echo
10:29
1st Set of DL-25# DB’s
2nd set of DL-35# DB’s
10:17
50kg barbell
Felt tired after yesterday’s 2-hour padel game. :/
-30 power cleans
-800 m run
-30 power cleans
*85 lbs
10:00
3x10 back extensions for posterior PT
95# barbell
11:17
Air runner
Garage gym. 900m loop.
12:27
power cleans:
10-5’s
5’s-3-singles last 7 reps
Rx+ with that distance, great job!
10:43
fist 👊
Awesome job!
115 pounds
95# barbell
18:04
(115lb)
Intermediate version
18:12
95#
11 minutes
60kg bb
42.5 kg
9:55
1000m row
30pc
42.5kg
12min 0s