“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Big Dawgs:
as Rx’d
women 95#

The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups
115# Hang power cleans, 10 reps

or

3 rounds for time of:
50 Squats
35 pull ups
35 dips
115# Hang power cleans, 10 reps

women 80#

Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps

women 65#

or

3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps

women 65#

Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 25-35#

Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#

“Nasty Girls”

Modified Pack:
3 rounds for time of:
50 Squats
10 Kneeling Muscle ups
35 kg Hang power cleans, 10 reps

Time: 12.52.

Running a little behind.

AMRAP in 15 minutes of:

15 12-lb medicine ball hang squat cleans
12 bench dips
15 ab-mat full range unanchored situps

6 rds + cleans and dips

Subbed mb cleans to be easier on my wrist (you can slide the hand around rather than bending the wrist back in the catch). Worked pretty well, but would have been much better if I had a 20 lb ball (or more!). Even so was a nice workout, kind of “bohica” style with cardio stress but not much muscular fatigue.

I am having trouble understanding the difference between a “hang clean” and a “Hanging power clean”.  I looked through the videos and I found both but I still am having trouble differentiating between the two.  Can someone help?

Nasty Girls
Modified Pack

50 squats
10 kneeling muscle ups
31kg hang power clean, 10 reps

3 rounds
12:35

New Pup - 14 June 2009 02:53 AM

I am having trouble understanding the difference between a “hang clean” and a “Hanging power clean”.  I looked through the videos and I found both but I still am having trouble differentiating between the two.  Can someone help?

bathmatt had a great explanation a couple of days ago, i doubt i’ll do as good of a job:

There are two different defining aspects of a snatch or a clean: a) where you start the movement from and b) where you catch the movement.

a) the “hang” position is just above your knee, or mid thigh. That means for each rep, you don’t need to pick it up off the floor, starting in the hang is legal

b) power vs. squat clean: a squat clean has you receiving the bar in a full squat. a power clean has you receiving the bar in any depth other than a full, below parallel squat.

if the WOD says “snatch” or “clean,” (with the exception of grace or isabel, which have evolved into different workouts than originally written) then Coach means a full squat clean/snatch from the floor

Buy in

3 rounds
100 single jump rope
15 sit ups
10 push ups
25m bear crawl

Nasty Girls Puppies Mod

50 sqauts
25 pullups
25 Bench dips
10 push ups
10 HPC 42kg

Time: 30.49 Very bad .. think I bit more of than I could chew this time.. anyhow live and learn ...

Run 5 miles

21:21 / 21:54 = 43:15

Walking lunges, pullups, situps
-as Rxed
14:23 a full 2 min faster than last time, funny I felt gassed the whole time.

Warm up
1 mile run
10 GHD situps
stretch

WOD
100 ft. Walking Lunge
21 beginner pullups
21 situps
100 ft. Walking Lunge
15 beginner pullups
15 situps
100 ft. Walking Lunge
9 beginner pullups
9 situps
100 ft. Walking Lunge
6 beginner pullups
6 situps
100 ft. Walking Lunge
3 beginner pullups
3 situps
10:18

newbie here!!
nasty girl
35 squats
25 pull ups
25 dips
9 hang power cleans
27.35

very disapointed, my pullups stink!! I am not able to kipp yet so it takes me 4-7 sets to complete 25.
should I keep doing pull ups this way, do as many as I can and then break do some more and so on?
maybe I am just new to high rep intense workouts and body will adjust soon???
any advice would be great

Another killer,

Buy in 5 min jog

WOD

3 rounds

50 Squats
35 Pull Ups(palms facing inwards due to the equipment I have available at this location)
35 Dips(bench dips)
10 Hang Power Cleans, 55kg

Time 15min 42secs

Was a killer

Cashed in with 10xAbs card, 2 x face value

H-Inclined Bench Sits-12/24
C-Hang Knee Raise   -18/24
D-Side Bends       -4/24
S-Plank             -10/18/30

All in all a good session.

Bunny
M/42/5’10”/96.5kg
UK Fitter since 02 May 09

“Nasty Girls”  The Pack:
3 rounds for time of:
50 Squats
10 Seated Muscle ups (basement ceiling to low for jumping)
95# Hang power cleans, 10 reps

10:15

josh allen - 14 June 2009 05:38 AM

newbie here!!
nasty girl
35 squats
25 pull ups
25 dips
9 hang power cleans
27.35

very disapointed, my pullups stink!! I am not able to kipp yet so it takes me 4-7 sets to complete 25.
should I keep doing pull ups this way, do as many as I can and then break do some more and so on?
maybe I am just new to high rep intense workouts and body will adjust soon???
any advice would be great

Study all the kipping progression videos on the main site boz & Todd video helped me when I was learning to kipp . Biggest thing is to be patient work each progression fully so you can build on the next . Don’t be hurried to the end result , I spent days just swinging and jumping from a box before I got my first . Good luck and welcome ” the cat”

as Rx’d : 14:20