WOD 10 01 12

A1. 6×1 (1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat) AHAP

A2. 6×1 (1 Push Jerk + 1 Split Jerk) AHAP

B. 3 rounds for time:

Sprint 150m

10 u/b Hang Squat Cleans (135/95)

12 u/b DB Push Presses (40/25)

Rest 2 minutes between rounds.  Time is total working time without the 4 min of rest.


Post loads, times and comments.

10 01 12
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10 thoughts on “10 01 12

  • 09 30 2012 at 9:30 pm

    The cleans and push presses should be performed u/b (without setting them down). For each time the bar or DB’s touch the ground during the set, a 15 burpee penalty will apply, which will be performed at the start of the next round prior to the run.

  • 09 30 2012 at 9:33 pm

    150m sprint is the ‘suicide’ variety!

  • 10 01 2012 at 2:21 pm

    massive mob this morning and no posts???

    • 10 01 2012 at 2:52 pm

      A1/A2 – 155 – about the same as the past few weeks, but this WOD was the first time I felt more comfortable “catching” the weight on my shoulders in the HSC due to starting so light….

      B. 13:18 w/ 115, 125 and 130 on the HSQs (Sneaky Misty adding weight :-)) and #40 on the DB PPs….

      Hardest part was no breaks during lifts, so I had to wait to recover to make sure I wasn’t going to burn out during the lift…

  • 10 01 2012 at 9:57 pm

    A1: 110 – could have gone a bit higher but was doing them back to back and my push jerk is the limiting factor.
    A2: 105
    B: 12:14 total time with 75# and 20# dumbbells (no 25# left). I probably could have done 85# but I had the hang squat cleans from last week still stuck in my head and remember them being real hard, decided to play it safe to avoid burpees.

    • 10 02 2012 at 7:30 am

      I like the back-to-back A1 A2. Much tougher, but feels so good when you pull it off.
      Nice job!

  • 10 01 2012 at 10:04 pm

    Dearest Seamus,
    I was thinking about you when I got 195 for both A1 and A2. Finished the first two rounds of the metcon Rx, and then had a mental toughness break-down that Misty talked me through. Finally finished at 25+ minutes.
    Your friend,

    • 10 03 2012 at 7:10 pm

      Dearest Phil
      I’m always thinking about you.

  • 10 01 2012 at 11:02 pm

    Despite the small Syndicate tonight, I was thrilled at the cleans I was seeing from Christine and Thomas. Great job guys!

    • 10 02 2012 at 6:54 am

      Agree. Both were looking very crisp.
      Christine has come a long way. I think she was telling me that she’s just about ready to compete in a weightlifting competition.

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