Recover While You Can

April 17, 2013
By : Retta

2 Chainzzz...on the bar — 2 Chainzzz…on the bar

Warm Up (10 mins)
5 rounds
10 medicine ball cleans
20 double unders

Stretch lats and traps (5 minutes)

Strength
Power Clean
3-3-3-3-3

*Between sets do a max attempt at dead hang pull-ups. You must switch your grip each set.*

WOD
Every minute on the minute for 12 minutes
3 Clean and Jerks
30 Double Unders

Games-205,145
Regional-185,115
Open- 155,105

30 Comments

Bish

04/18/2013 @ 2:15 pm

Did C&J’s instread of cleans, worked up to 225×3
Shoulder mobility rather than pull ups
EMOM: missed two rounds at 195

2K row: 7:30ish? woof!
Max L-sits 20-30 seconds each time
Bish

04/18/2013 @ 2:15 pm

Did C&J’s instread of cleans, worked up to 225×3
Shoulder mobility rather than pull ups
EMOM: missed two rounds at 195

2K row: 7:30ish? woof!
Max L-sits 20-30 seconds each time
Julie Arthur

04/18/2013 @ 11:17 am

145×3 for the cleans
WOD : did 4rds at 125, then had to drop to 115 🙁 missed 3. This WOD killed me!

2k row: 9:30ish
Max L sit x 3. 30-40seconds
Julie Arthur

04/18/2013 @ 11:17 am

145×3 for the cleans
WOD : did 4rds at 125, then had to drop to 115 🙁 missed 3. This WOD killed me!

2k row: 9:30ish
Max L sit x 3. 30-40seconds
Andrea Cooke

04/18/2013 @ 2:03 am

185 for cleans

missed 3 rounds @games weight

7:52 2k row
Andrea Cooke

04/18/2013 @ 2:03 am

185 for cleans

missed 3 rounds @games weight

7:52 2k row
Goose

04/18/2013 @ 1:40 am

245 on the cleans
15-15-12-12 on the pull ups
missed three rounds at 195 – brutal
2k row cooldown @ 7:40
Goose

04/18/2013 @ 1:40 am

245 on the cleans
15-15-12-12 on the pull ups
missed three rounds at 195 – brutal
2k row cooldown @ 7:40
McGuire

04/18/2013 @ 1:06 am

Warm up: Done
Strength: [email protected]
Pull ups: 17,10,10,10
WOD: missed 4 rounds, even scaled the dubs to 20. Going to chalk today’s WOD up as a loss. Ran a mile after to punish myself.
Cash out: Tan session outside
McGuire

04/18/2013 @ 1:06 am

Warm up: Done
Strength: [email protected]
Pull ups: 17,10,10,10
WOD: missed 4 rounds, even scaled the dubs to 20. Going to chalk today’s WOD up as a loss. Ran a mile after to punish myself.
Cash out: Tan session outside
Wheeler

04/17/2013 @ 9:48 pm

Warmup: done
Strength: 130
Pull ups: 3 skinny purple band, 3 no band, 3 skinny purple, 3 no band
EMOM: Open, missed 2 rounds…Dubs were killer on the ankle today
Wheeler

04/17/2013 @ 9:48 pm

Warmup: done
Strength: 130
Pull ups: 3 skinny purple band, 3 no band, 3 skinny purple, 3 no band
EMOM: Open, missed 2 rounds…Dubs were killer on the ankle today
mattw

04/17/2013 @ 7:21 pm

cant make it in tonight…. Anyone want to do this workout tomorrow night ?
mattw

04/17/2013 @ 7:21 pm

cant make it in tonight…. Anyone want to do this workout tomorrow night ?
gillian

04/17/2013 @ 4:23 pm

warm-up: done
strength: 140
Pull ups: 7 with a red band, 3, 4, 6 with a red band, 3
EMOM: Completed all rounds at open weight…couldn’t feel my forearms afterwards!
gillian

04/17/2013 @ 4:23 pm

warm-up: done
strength: 140
Pull ups: 7 with a red band, 3, 4, 6 with a red band, 3
EMOM: Completed all rounds at open weight…couldn’t feel my forearms afterwards!
Gambee

04/17/2013 @ 3:14 pm

Warm up: Yessir
Strength: 215 x 3
Pull-ups: 8,7,7,7,7
EMOM: Missed 3 rounds @ 185.
Missed rounds, 4, 8, and 10.
Gambee

04/17/2013 @ 3:14 pm

Warm up: Yessir
Strength: 215 x 3
Pull-ups: 8,7,7,7,7
EMOM: Missed 3 rounds @ 185.
Missed rounds, 4, 8, and 10.
Petra

04/17/2013 @ 2:42 pm

Warm-up: done
Strength: 115# – light, but I may have finally understood the “pop the hips” thing
Pull-ups: 10, 8, 9, 7, 9…or something
WOD: only 95# and still missed two rounds 🙁 Not my WOD or my day!
- Kenny "F'n" Powers
  
  04/17/2013 @ 3:53 pm
  
  I feel your pain.
Petra

04/17/2013 @ 2:42 pm

Warm-up: done
Strength: 115# – light, but I may have finally understood the “pop the hips” thing
Pull-ups: 10, 8, 9, 7, 9…or something
WOD: only 95# and still missed two rounds 🙁 Not my WOD or my day!
- Kenny "F'n" Powers
  
  04/17/2013 @ 3:53 pm
  
  I feel your pain.
Crowley

04/17/2013 @ 1:30 pm

Warm-up: done
Strength: up to 215×3
Pull-ups: 10, 9, 9, 8, 6
EMOM: first 3 rounds at 185 then scaled down to 155, missed a few rounds and ran 800m after
Crowley

04/17/2013 @ 1:30 pm

Warm-up: done
Strength: up to 215×3
Pull-ups: 10, 9, 9, 8, 6
EMOM: first 3 rounds at 185 then scaled down to 155, missed a few rounds and ran 800m after
Kenny "F'n" Powers

04/17/2013 @ 1:29 pm

warm up done
strength: 185, PU – 10, 10, 8, 7 ( i think)
WOD: got all rounds using 205. That was easy

just kidding…not a wod for me.
Kenny "F'n" Powers

04/17/2013 @ 1:29 pm

warm up done
strength: 185, PU – 10, 10, 8, 7 ( i think)
WOD: got all rounds using 205. That was easy

just kidding…not a wod for me.
Will

04/17/2013 @ 1:17 pm

Warm-up: done
Strength: 225# cleans didn’t feel great today.
Pull-ups: 10, 9, 7, 6
WOD: completed 7 rounds at 185#. I mis-judged this badly. Should have gone with 155# and probably would have hit most, if not all rounds. Either that or should have done the class WOD at 165# w/20 DUs.

Just not enough built in rest in this WOD for reasonably heavy C+Js, at least for me.
Will

04/17/2013 @ 1:17 pm

Warm-up: done
Strength: 225# cleans didn’t feel great today.
Pull-ups: 10, 9, 7, 6
WOD: completed 7 rounds at 185#. I mis-judged this badly. Should have gone with 155# and probably would have hit most, if not all rounds. Either that or should have done the class WOD at 165# w/20 DUs.

Just not enough built in rest in this WOD for reasonably heavy C+Js, at least for me.
Schurko

04/17/2013 @ 12:34 pm

warm-up: check
Strength: up to 265# x 3
Pull-up: btw 5-7 for all
WOD: done @ 185# missed two rounds (6,10). This WOD catches up to you FAST.
Schurko

04/17/2013 @ 12:34 pm

warm-up: check
Strength: up to 265# x 3
Pull-up: btw 5-7 for all
WOD: done @ 185# missed two rounds (6,10). This WOD catches up to you FAST.