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WOD for Wednesday 11-4-15 (Changes vs Sunday)

November 4, 2015

Bar droppers,  today is NOT your day.

The  workout goes as follows

Reps 1-20-Hang Power Clean (Bar Hang to Standing)

Reps 21-40- Hang Squat Clean (Bar Hang to Past Parallel to Standing)

Reps 41-60- Full Squat  Clean (Bar Floor to Past Parallel to Standing)

rx’d is 135/95.

BUT…  Every drop = a) 10 seconds added to your score and b) ascending over the bar burpees.  So, first drop is a loss of 10 seconds and 1 over the bar burpee, 2nd drop is a loss of 10 more seconds and 2 over the bar burpees, 3rd drop 10 more seconds and 3 over the bar burpees etc.

I did this on Tuesday  and dropped 1x in the hang power cleans, 3x in the hang squat cleans and 2x in the full squat cleans. For a total of six drops.  I finished in 10:54 PLUS my 6×10 seconds of drop penalty time equals a score of 11:54.

We will precede the work capacity portion with either instruction on the clean or work to a heavy single.

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26 comments

  1. 11:25 + 7 drops = 12:35 @135


  2. 13:09rx


    • Jill


  3. 12:08 plus 7 drops = 13:18. 80lbs. Full squat cleans were much easier to cycle than hang squat cleans.
    20 hang cleans
    6 hsc
    6
    4
    4+1 sc
    5
    9
    5


    • Why does WordPress suddenly not know its me??


      • I don’t really know, but its not just you. A lot of people are suddenly anonomized.


  4. 17:46 with 9 bar drops. Great time to work on technique… I guess.


  5. 14:04 + 8 drops = 15:24 rx


  6. 12:19 + 7 drops=13:29rx


  7. 11:17 + 6 drops = 12:17 at 85#


  8. 11:01 + 7 drops = 12:11 @70.


  9. 17:41 @80lbs w/ 8 drops =19:01


  10. 16:10 + 5 drops = 17:00 scaled to 115


  11. 17:44 RX plus 9 drops total 19:14

    Crap time yes, but RX is progression for me and my recovery back to full strength…hope to be more competitive soon!


  12. 12:09 + 7 drops = 13:19


    • Jade


  13. 19:03 @ 55
    Great opportunity to work on form and the “jump-shrug” movement … It was tough but I feel good!


    • ^
      Oops… Sorry that was my comment


      • GO MEGHAN! Pleased to see you posting. Yes, today was a breakthrough day.


  14. 13:30+6 drops 15:00 minutes @115lbs…… On behalf of all bar droppers, I don’t care to repeat this one anytime soon!


  15. Andrea
    10:13 rx + 7 drops = 11:23

    I had to drop with three to go – bad planning or just tired?! Oh wrll


  16. 14:24 +8 drops =15:44

    I am a bar dropper.


  17. Scaled way too much to 70lbs.
    7:59 with 4 drops, so 8:39.



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