The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes cleans and chinups.
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CFWU x2
Deadlifts to 135
WOD:
AMRAP in 8 min of:
5 cleans (65#)
10 chinups - sub 10 ring rows
4+4
A small but great crew this morning at 6 am!
Thats 225lbs right there. :)
Joseph, well it's 55 pounds, but close! ;)
6am Nice and sunny morning...

deadlift to 290 x 5 felt good.

wod
AMRAP in 8 min of:
5 cleans (100#)
10 chinups
4+2

I could had moved faster but was considering today a rest day so moving a little slower all around equals rest ... right... ;)
Daily squats
1 x 135, 225, 315, 355

Cleans 3RM
140, 165, 190, 215, 235, 250 x 2, 255 x 2 *PR*, 260 x 1 *PR*

WOD: AMRAP in 8 minutes of
5 cleans 155
10 chin-ups
Score: 6 rounds + 2

Nice work 7am!
I have willpower Jodi, I have tons of willpower.

hiccup, got to love retirement luncheons.
Reset DL 310#x3
WOD: Sandbag run 400m, 2 pullups. 4 rds finished in 10 mins
Squats (x5)
290x1,F

Overhead Press
170x4,F

Snatch
185x1
195xF
12PM: 30 minutes of intervals on the bike.
AM: Hot Tub/Stretch. CFWUx2. Deadlift 320x1. PM: Tire Change (glad we got that over with BEFORE we went out. HA!) 22km bike ride.
I won't be able to make the run on Saturday morning at 9 but I'm sure some others will be going. Also there is interest in a Sunday night 6:30-7pm trail run at O'dellPark....I'll let you know soon!
Cfwu
Daily front squat to 215lbs.
22k bike ride.
Some hot yoga tonight at moksha!
Count me in for a run on Sunday!
Felt like I walked onto the set for "Cheers" this afternoon! Where everyone knows your name. What a great place- not much doing at lunchtime, so put some weight on a bar and got under it. Friggin awesome man! Good talking to you Oli!
CFWU
Press to 63# x 5 no arch but minor twist on last rep - plus 1# next week
WOD
AMRAP in 8 min of
5 cleans 55#
10 Ring Rows
4rds +2
Good work out - cleans felt pretty good - didn't rush them
NIce time at the gym as always !
Warmed up... OHS<75x4... just lost focus on the last rep... I think I'll blame Omar:) WOD with Debra... good to get the blood flowing. Tasha, you're a great coach!