Got Rubicon Hoodie?
Main Course:
Skills & Strength:
- Clean Skills: Deload Week
- Barbell Folks: no greater than 155/110
- everyone gets this baby in a squat.
- Med Ball Kiss the wall Cleans an excellent option.
Fortitude:
- Constantly running clock of 2 minute work/1 minute rest, for 5 rounds
- 3 Cleans 155/105 (or medball KTW Cleans)
- 7 Burpees over the bar/ball
- Complete as many rounds as possible in two minutes, rest for 1 minute. When the rest minute is over, start where you left off. If you finished at 5 burpees? You start the next work cycle at burpee number 6 then go right into cleans after you finish the burpees.
- Record total repetitions and scaling to comments
Dessert:
- 3 x max time hold forearm planks, record all three times to comments
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
20# Med Ball Clean work…
WOD: 6 rounds for reps/Kcal, 2 minutes on & 1 minute rest (start where you left off after rest)
10 Kcal Row (one-armed/left), 10 Step-Ups 24″ box/35# sandbag (left shouldered) 90 step-ups/93 Kcal
Planks: wrote 3:00 on board, think it was 2:00 :/, then :50, :45 (abs sore from yesterdays sit-ups)
Cleans: Doubles, worked my way up to 113#. really focused on form
WOD: 80 reps (8 rounds) RX’d, Really glad I did this RX’d, It forced me to focus on the the clean and form which i needed
Plank hold : best round 2:04
Cleans: Worked up to 113# – Just used this as warm-up for the WOD
WOD: 103 reps @ 113#
Dessert: Decided I’d had enough to eat already
Cleans: Worked up to 135#. ‘Caught in a squat’ clearer after today, thanks Chef.
WOD: 60 @ 135
Plank: 1:00 min
Ready for the challenge over here. My food and drink habits have been appalling lately.
Cleans: 155#s
“hahaha” – Karen mocking me during this WOD
WOD: 142 reps rxd
Remained steady at just under 3 rds every two mins. Firmly believe this is a 20+ rounds workout on fresh legs. Looking forward to battling this one again in the future.
I felt “ok” the day after Karen, but it seems as time goes on, I feel her worse and worse, so I feel ya bro!
Cleans => 105# (shoulder mobility is much better) (Nice clarification of Caught in Squat.)
WoD => 70 @ 85# (exactly 7 rounds) (Pain from Karen)
Cleans worked up to 73, kept it light per instructions.
WOD:70.
Dessert: :58, :45, :45
“That’s plankin!” -BJ
Cleans at 115. Full squat is getting closer to the floor.
WOD: 6 +1 at 105#.
Cleans: up to 155
Metcon: 10 Rx’d.
Missed today, but want to come back to this WOD
Love the new hoodie!
Cleanz: 155
WoD: 9 rds + 1 @ 135
Planx: 1:15, :45, :30
Feeling the camaraderie of post-Karen effects. It’s always “less fun” the 2nd day.
Cleans: 155lbs
WOD: 113 @ 155lbs
So, day 4 for me sucked!
Cleans: 14lb MB
WOD: 6rds + 7 w/ 14lb MB…
Plank: :45, :15, :10 …yeah, day 4 really sucked!
Can’t wait to do these in a couple of months from now and see the transformation!
Cleans felt good.
WOD: 7 rounds plus 1 clean
Planks: oh good God these sucked
Karen is still lingering….
Cleans: 123, Felt reallllly good here, hit it multiple times
WOD: 10 Rounds RX
HOODIES!!!!!!!!!!!!
Clean with 20lb ball
did 12 rounds + 3 clean, 4 burpees
Jeris C:
14lb ball: 10 rounds + 3 clean 4 burpees
Clean: 125
WOD: 103 at 125#, need to get stronger!!