July 27, 2010
Power Cleans & Pull Ups
Warm Up
Joint Mobility and Line Drills
Strength and Conditioning Workout
7 Rounds of:
7 Unbroken Power Cleans 115M/75W
7 Unbroken Chest 2 Bar Pull ups
rest 5Â minutes then:
8 sets of:
Row 20 seconds on 10 second rest
post your total meters for score
Your goal is to give yourself enough rest to do the 7 reps “Unbroken” but dont rest too much this workout is “For time”. Power Cleans are from the floor and the Pull Ups are Chest to bar for EVERYONE unless scaled.
WOD 9:18 Rx / Row-840 meters
7:33 Rx / 928m row
john pointed out that i needed to fully lock out my arms on the pull-ups which i didnt do the first 3 rounds but did on the last 4 rounds. lost focus on technique, i was zoned in on getting the butterfly kipping pull-ups for a faster time which totally tore up my hands.
11:09 Rx / 923m row
Steve, do you guys take note of the whiteboard after we write out times and weight? I’m pretty sure I wrote 55 lbs but I did 65lbs
And I didn’t even count my time b/c instead of powering through my pullups i was too worried about my stomach showing and kept pulling down my shirt. It really effed up my time! I’ll have to dress accordingly next time…haha
Row…887m
Great post. I would like to see article about “quickest