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WORKOUT OF THE DAY

110211 Friday: Hangin'

By jerry22 comments
December 15, 2008 CFOT Clean Records

December 15, 2008 CFOT Clean Records

110211 Friday: Hangin’

wod1.) 12 minutes to find a 1 rep max in the hang sq clean AND push jerk

-rest 4minutes-

wod2.) Every minute on the minute for 12 minutes: 3 Heavy Hang Squat cleans, as many Double Unders as possible in the time remaining.

AltWOD1.) 12min amrap: 30 air sq, 20 pushup

- rest 4min-

altwod2.) 12min amrap 30 situp, 20 KB swing

Comments

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22 Comments to "110211 Friday: Hangin'"

  • Mike O'Connor says:

    February 11, 2011 at 7:29 am - Reply

    Bottom Line 155 hang Squat Clean / Jerk – 185 Squat Clean – 205 stuck on the bottom
    WOD 2: 135 / 48 DUs / (155 for 8 rounds)

  • Gar Whaley says:

    February 11, 2011 at 7:38 am - Reply

    WOD1: 165
    WOD2: 155 / 200 + DUs
    Back still tweaked

    Endurance WOD: 4:02; 3:55; 4:02; 3:55

  • Mike Koslap says:

    February 11, 2011 at 8:38 am - Reply

    WOD1: 195# Squat Clean (PR) / 185# Push Jerk (ties PR)
    WOD 2: 109 DU’s / 155# Squat Clean rds 1-8, 135# Squat Clean rds 10-12

  • Harold Doran says:

    February 11, 2011 at 9:12 am - Reply

    WOD 1: 45 – 95 – 135 – 165 – 185 – 195

    WOD 2: 155 squat cleans and 125 DUs.

  • elise kessler says:

    February 11, 2011 at 9:13 am - Reply

    Wod 1: 121
    Wod 2: 105 for 3 rds, 95 for 9 rds. 172 dubs

  • Jason Brown says:

    February 11, 2011 at 9:38 am - Reply

    WOD#1: 185
    WOD#2: @145 lbs for 12 rds / ?? DUs. Rounds 10-12 were hang cleans w/o the squats as my legs were smoked. I have no clue how many DUs I got in…possibly 10-15 most rounds but there were a couple rounds that I was lucky if I got 2.

  • Kevin Hare says:

    February 11, 2011 at 9:45 am - Reply

    WOD #1: 225#
    WOD #2: 129 DUs (Started at 155# for 3 rounds and my back couldn’t take it, worked on DUs for remained of 12 min.)

  • Sean Mulcahy says:

    February 11, 2011 at 9:55 am - Reply

    WOD 1: 225
    WOD 2: 155 lbs / 370 DUs

  • Laura Rodman Novotny says:

    February 11, 2011 at 10:01 am - Reply

    WOD 1: 115 and then stopped as my left arm hurt when I recieved the bar. Boo.
    WOD 2: 5 rounds @95, 7 rounds @85, 98 DUs

    Had to lower weight as my form when down the drain with the 95. Last few rounds were the best as I was focuing on jumping and getting under the bar. I actually experienced the weightless feeling a few times.

    Endurance WOD: 3:58, 3:53, 4:02, 4:00

  • Hazen Marshall says:

    February 11, 2011 at 10:06 am - Reply

    WOD 1: 175#. Cleaned 195# twice but failed on the push jerk. It think that’s a 25# PR for the squat clean tho.

    WOD 2: 89 DUs with 135# hang squat cleans

  • Cameron Rupprecht says:

    February 11, 2011 at 10:34 am - Reply

    Squat Clean: 120#
    Clean & Jerk: 115#
    WOD 2: 95#, 134DU

    I knew it was a good workout when I didn’t even get to pick up my rope on round 7…!

  • Mark Davis says:

    February 11, 2011 at 1:46 pm - Reply

    WOD 1 – 165
    WOD 2 – DNF – 9 rounds at 135, then finished up with double unders. Had 120.
    Low back is very tight.

  • Dayna Lewnes Blumel says:

    February 11, 2011 at 1:53 pm - Reply

    WOD 1: 80 lb squat clean & push jerk
    WOD 2: 65lb squat cleans & about 15 double unders (not sure why these have taken a turn for the worst)

  • JoEllen Windsor says:

    February 11, 2011 at 2:28 pm - Reply

    WOD 1: 100# new PR
    WOD 2: 65# / 125 double unders

  • Mike Hart says:

    February 11, 2011 at 2:45 pm - Reply

    WOD1: 185, failed 3 attempts at 205. Could not get the push jerk.
    WOD2: 155 / 60? DUs

  • Amy Blake Bertles says:

    February 11, 2011 at 3:26 pm - Reply

    WOD 1: 95 PR

    WOD 2: 65lb/ 62 DUs

  • Stuart says:

    February 11, 2011 at 3:44 pm - Reply

    WOD 1: 165 lb sq cleans – Have gotten rusty on the sq cleans and my legs are still sore from 20 rep squat day

    WOD 2: 3 rds @ 135 lbs and 9 rds at 95. 107 double unders. Conditioning showing my week off in the islands

  • Melissa Lopes says:

    February 11, 2011 at 7:14 pm - Reply

    WOD 1:135 C & J/ 140 squat clean (pr)
    WOD 2: 125
    row intervals 800×4 3:15-3:23

  • Fred says:

    February 11, 2011 at 7:29 pm - Reply

    WOD 1: 155
    WOD 2: 125/21

  • Vinnie Freda says:

    February 11, 2011 at 8:41 pm - Reply

    WOD 1: 205
    WOD 2: 9 rounds with 185, 3 rounds with 135, 187 double unders

  • Laurie Wasko says:

    February 11, 2011 at 9:06 pm - Reply

    WOD 1: 135# squat clean and jerk
    WOD 2: 105# squat cleans; 220 double unders

    Run: 3:19, 3:22, 3:24*, 3:26

  • Eric Mckenna says:

    February 11, 2011 at 10:09 pm - Reply

    WOD 1: 135, failed twice at 155, bar too far forward,
    WOD 2: started at 115, after 2 attempts, went to 95, took most of the minute so DUs got skipped a few times.

    Really need more work on squat clean.
    Right elbow is still sore from adjustment, so that was giving me trouble.
    Need double under work as well.

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