WOD
Hang Squat Clean
1 Rep Max
“Bring Sally Up”
Back Squats* (135/95)
* squat on the words “…Sally down,” hold at bottom until words “…Sally up”
See demo video above!
Post Weight and Reps to Comments.
ENDURANCE
Run 5K Time Trial
OR
Row 6K Time Trial
135 hang squat clean – back was really tight from yesterday’s WOD
95# Sally – missed 7-8? Squats
150# hang squat clean
Bring Sally – 95# -5 missed reps
Attempt at 6k row – made 2k easy, back was not having it after yesterday and today!
Great class this morning Michele!
Hang squat clean: 230# [5# PR]
BSU: 135# (missed 3)
5k time trial (from last week): 24:51
140# squat clean
145 power clean. Both PRs
85# Sally. Had to bail and rerack about half way through. Tight back from good mornings yesterday.
Hang Squat Clean – 80#
Bring Sally Up – 35#, missed 5-ish
Hang squat clean: 255# – PR
Sally: rx. got all 30 reps. There was a rep or two where I was delayed in descending. During that video, I missed 4 or so squats completely. I’ll take the PR!
More fun than should be allowed at 530 in the morning.
175# / 115# (missed a lot)
humbling day – not my best work. back at it tomorrow. helped crystallize my goals for this year as well. SQUATS.
Hang squat clean #185 PR
Sally #95 missed 4
Bring Sally Up 75# missed 4
LOVED this one. Can’t wait to do it again. Love the collective dump of crashing weights at the end. If I could revise my goals, I’d go for rx BSU, no missed squats.
Jan 137,098 (200k is going to happen!)
Hang Squar Clean 105# pr
Bring Sally Up 55#- got all of the squats but the long ones only about half of the actual hold time.
Hang Power clean – 130# – PR!
Bring Sally Up – 75# I think missed 3 reps
Hang sq clean 145# failed 152# twice, couldn’t stand back up
Sally- 85#. I missed 4 downs before I stopped maybe 2/3 through. Left lower back. Scared me. It’s fine now but I’m glad I stopped.
Row 1000-800-600-400-200
Hang Squat Clean – 185#, failed 195# 2x but I think I can.
Sally 135# – missed 5 but finished. I followed the Rap plan on the video.
+ a couple early rises
Hang Squat Clean: 132# (12# Pr!)
Sally: 85# missed 5
Cash out: Rise n Grind
Hang squat clean: 95#, pretty sure last pr was 85#.
Sally: 55#. Missed 4-5 squats.
Endurance row after with Susan: 6k row, 28:18, conversation pace.
No hang squat cleans for me today. Need to get this back better.
Sally – Rx. Like Rap, got all 30 reps though there were a few where I waited till the last second of the beat to drop into that squat.
215# and missed abut 4…
225# hang squat clean 10#PR, was one of my 2015 goals.
Tried doing the wod RX, not sure how far I got but bailed to save my back.
and a beautiful clean it was!
Hang Squat Clean- 190# (caught 200# twice in the hole but just couldn’t stand it up)
Bring Sally Up- 95# (made it about 2/3 of the way through the song before I had to stop; very difficult)
Endurance- 6K Row: 28:01.1
way to get after that row!
Hang squat clean: 105# PR. Thanks for the push Carrie.
Sally done at 65#. Missed 1 squat. Would have been a lot easier if Sally would just stay up.
Rowed 6K with Britt after: 28:24.5 (may have been at her conversation pace, but then it was definitely a one-sided conversation)
Exactly! Sally just needs to make up her mind.
Nice PR Susan!
Yay Susan!!! You did that easily too…ya just need a nice partner to encourage you 🙂
Ha! It was totally your conversation pace! Although it took forever, I probably would’ve bailed around 2k if you weren’t next to me.
HSC 175# PR
135# Sally and I was a Sally 6 times as I skipped 6 “Sally go Down”. Could have skipped less….
235# (20# pr, but in fairness I have not tested it in a couple years) more in the tank.
wod Rx weight but i prob missed 5-10
100# – Sally @65#. Wish I had known the song a bit better, cause I stood up early a few times, and then had to go back down and up! Ouch!
125#. Caught 135# but couldn’t stand up.
Sally @65# and probably 6 skips
HSC – 155#
Knee felt off so went to Hang Clean
HC – 225#
Sally – Missed 2 – 135#
Row 6K – 23:45
225# hang squat clean, failed at 235 because I dropped too low in the hole and got stuck. Probably could have got it if I tried again but was saving myself for the wod.
Bring Sally Up, missed about 8, again dropped too low when staying down and relaxed the back.
Hang Squat Clean – 255# (PR)
Bring Sally Up – about 20 reps at 135# (lower back feeling those snatches from yesterday, tough to hold at bottom)
Hang clean no squat: 150#
Sally 100#. No skips but some delays
Hang squat clean 90#
Sally 50# missed 3
LOVED IT!
Hang Squat Clean 65#. Sally, about 15 at 35#. Love the song!
110#/45# no misses
HSC 150#
Sally 95#..missed a couple but good overall.
HSC 140# 15# PR
Bring Sally Up: 85# missed 5
rowed 3k of endurance and then back died
Hang squat Clean 100# – psyched as I’ve never done them for high weight and achilles felt good!
Sally – oh Sally…ouch. Started with 15# bar and quickly went to air squats – even then missed two 😀 I should do this once a week or at least a few times a month for endurance!