Thursday – 042612 – Row, Pistols, Hang Cleans…

April 25th, 2012 by tkquinn

Angela A. coming up out of a squat...

Back Squat:

For time:

Row 2 K
50 Pistols (total, alternating legs)
30 Hang Cleans (225/135)

There will be very little time to waste. Move quickly through your heavy singles so there is plenty of time for this bear of a WOD. Hang cleans can be power, or squat. Cleans cannot be started from the floor. Instead, each rep must begin after the athlete has deadlifted the weight to the hang position. Once athletes reach a lock-out at the hip with the bar in hand, they can begin the hang clean.

Post thoughts and times to “comments”.

This entry was posted on Wednesday, April 25th, 2012 at 10:47 pm and is filed under Workout of the Day.

5 Comments

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NICK S Apr 26, 2012 / 9am

BS: 365#
WoD: 18:40 Rx
Being that this is one of the Individual WoD’s for the Regional events during the month of May. I wanted to get through the 2k row in under 8 mins and I got off the Erg at 7:30. The pistols are challenging Rx’d or scaled from the burn on the Erg, but like Mike was telling me, just keep a pace. Also, the pistol portion is a good time to catch your breath a bit from the row. 225# x 30 is HEAVY. Had to break them all up into singles, but I never failed an attempt. Pick a comofortable weight that you can string together 3 reps at a time if possible. Great job today 630am!
Steph m Apr 26, 2012 / 9am

Did this wod at a YMCA in Virginia beach!! 19 mins. My lower body is already feelin spicy!!!
Clayton Apr 26, 2012 / 9am

Good workout! Hate Pistol Squats!
Markese Apr 26, 2012 / 4pm

Back squat 225-315-335-365-385-405
WOD 23:04 not rx
Pistols with green band
The cleans were done in singles, and some of them looked ugly
Isaac Eckers Apr 26, 2012 / 6pm

Squatted a bit. Tried a 340 front squat but no dice. Got 315 easy tho (weird how certain weights go and some don’t).

16:24 not rx… 225 hang cleans? I am not man enough for that I guess.

Did it at 185.
Pistols with a band. My right leg can’t do them, but my left has no need for assistance. Odd.