Thu, 16 Jun 2011

Power clean 4×3

Then…

21-15-9

• KB Swing 32/24 (scale as necessary)
• Ab mat Situp
• 1/2 Gasser

Getting warmed up at last nights 6:30pm class

By Scott Waugh · In WODs

5 Responses to “Power”

1. Jason Arnel says:

   June 16, 2011 at 9:20 am

   6am Class

   Name: Power Cleans / Metcon Time
   John K: 90,95,95,95 / 4:01 Rx
   George: 80,82.5(1),82.5,82.5(2) / 4:42 (24kg)
   Ian: 70,70,70,70 / 5:14 (24kg)
   Jimmy: 65,65,65,65 / 4:52 (24kg)
   Christian P: 85,80,80,80 / 4:21 (24kg)
   Andy L: 80,80,80,80 / 4:54 (24kg)
   Fleur: 30,32.5,35,37.5 / 5:54 ( 16kg)
   Kaaren: 30,32.5,35,37.5 / 6:18 (16kg)
   Matt R: 50,50,55,55 / 4:50 (24kg)
   Yen: 30,32.5,35,37.5 / 6:16 (12kg)
   Bridget: 25,27.5,30,30 / 5:10 (16kg)
   Andrew F: 50,55,50,55(f) / 5:15 (24kg)
   Beck J: 35,40,45,47.5 / 4:44 (16kg)
   Edward K: Tech / 6:23 (20kg)
   Ness W: Tech / 6:33 (12kg)
   Eddie T: 55,55,55,55 / 4:39 (24kg)
   Arwen: 22.5,22.5,22.5,22.5 / 5:00 (16/12kg)
   Kathleen: 25,27,30,30 / 5:57 (12kg)
   Emrys: Tech / 5:47 (12kg)
   Kate: 30,35,35,37.5 / 5:05 (16kg)
   Mike K: Tech / 5:26 (16kg)
   Lawerence: Tech / 6:10 (16kg)
   Simon: Tech / 5:23 (20kg)
   Sandra: Tech / ?

   Fantastic class today guys, great to see a great number of committed
   people training on this cold early morning! See you all again tomorrow

   Reply
2. Andy Lucas says:

   June 16, 2011 at 1:32 pm

   Biggest class EVER!

   Reply
3. Adam Stanecki says:

   June 16, 2011 at 5:20 pm

   Huge morning class.
   Small lunchtime class.

   12:30

   Michele and Andrew practiced their power clean technique.
   Michele did the WOD in 5:11 with 16kg. Andrew knocked it over in 5:28 with 24kg.

   Congratulations to Andrew and his wife on the birth of healthy twins.

   Reply
4. George Iacono says:

   June 16, 2011 at 8:47 pm

   17:30

   Name: Power Cleans/WOD

   Gibo: 80/4:08
   Ash s: tech/5:03
   Dan T: tech/ 4:16 (16kg)
   Stef G: 80/4:38
   Steve R: tech/4:24 (24kg)
   Nico A: 50/5:08(16)
   Bryce H: 72.5,72.5,72.5,75/4:02
   Alicia: tech/4:59 (12)
   Vanessa G: 32.5, 35, 35 (tech)/4:54 (16)
   Georgia G: tech/5:05 (16)
   Thom M: tech/4:33 (24)
   Cat: 35/ 5:18 (16)
   Bron M:35,40,40,40/?
   Trish: 40/5:59 (30 DU for run)
   Aran F: 40,50,50,50/5:11

   18:30

   Alice M: tech/6:45 (16)
   Orcun M: tech/6:00 (16)
   Leigh B: tech/5:09 (24)
   Sal 3: 100/4:39
   Dan S: 25/4:23 (16)
   Gina D: 25/4:59 (12)
   Duncan R: tech/4:58
   Bobby S: tech/3:30 (24kg, 30DU for run)
   Christian K: 77.5/5:35
   Chris L: 95/4:09
   Matt T: 60/4:54 (24)

   Great sessions tonight and awesome intensity on the cashout WOD!

   Reply
   • leigh says:

     June 17, 2011 at 8:59 am

     Sick sonic selection for the 666:30 met con.
     Slipknot’s ‘the heretic anthem’
     “if you’re 555, then i’m 666″
     indeed! \m/
     PS hopefully next time i can smash it out BEFORE the track comes to it’s cataclysmic climax.

     Reply