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Skill

Clean & Jerk

WOD

  • 10 Clean & Jerks (Rx: 155#/105#, L2: 135#/95#, L3: 95#/65#)
  • 100m Walking lunges
  • 10 Clean & Jerks (Rx: 155#/105#, L2: 135#/95#, L3: 95#/65#)
  • 200m  Side shuffles
  • 10 Clean & Jerks (Rx: 155#/105#, L2: 135#/95#, L3: 95#/65#)
  • 400m  Run

For time.

Performance WOD

Clean and Jerks, 15, rest, 12, rest, 9 reps of:

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical.

RESULTS:
sept22

sept22-1 sept22-2 sept22-3

WOD

5 rounds for time of:

  • 5 Strict Pull Ups (RX: Stirct, L2: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 200m run
  • 5 Strict Pull Ups (RX: Stirct, L2/L3: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 100 DUs (L2: 300 JRs)

Performance WOD

Push Jerks 18-15-9 (use maximum weight)

RESULTS:

aug16

WOD

For time:

  • 15 DB Squat C&Js (RX:45#/25#, L2:35#/20#, L3:25#/15#)
  • 200M Run
  • 15 DB Thrusters (RX:45#/25#, L2:35#/20#, L3:25#/15#)
  • 400m Run
  • 15 DB Squats (RX:45#/25#, L2:35#/20#, L3:25#/15#)
  • 800m Run

Performance WOD

10min AMRAP of:

  • 3 Squats (225/135)
  • as many as DUs

RESULTS:
aug8

Outdoor WOD

15 min AMRAP. Teams of 2. Both team members working at the same time.

  • 10 goblet squats (RX: 2poods/1.5pood, L2: 1.5poods / 1pood, L3: 1pood / 0.5 pood)
  • 6 KB Swings  (RX: 2poods/1.5pood, L2: 1.5poods / 1pood, L3: 1pood / 0.5 pood)
  • Run 200m

Partner #1 does the run while partner #2 starts the couplet. When TM#1 finishes the run, partner #1 then takeover the couplet while partner #2 does the run. This continues for the duration of the workout.

Performance WOD

10 Pistols
10 Alternate Single Arm KB Snatch (1.5poods/1pood)
5 Rounds for time

RESULTS:
jul30

WOD

Perform all following exercises with a Medball. (RX: 20#/14#, L2: 14#/12#, L3 12#/10#)
200m Run
20 Wall Ball
20 Sit Ups
4 Rounds

then

150 DUs or 600 Single JR

then

50 Yard HS walk or 15 Wall Walks

RESULTS:
jul28

jul28-1

jul28-2

jul28-3

jul28-4

jul28-5

SKILL

  • Cleans
  • Split Jerks

WOD

For time:
30 DB squat cleans (RX: 30#/20#, L2: 20#/15#, L3: 15#/10#)
Run 200 meters
30 DB power cleans (RX: 30#/20#, L2: 20#/15#, L3: 15#/10#)
Run 400 meters
30 DB split jerks (RX: 30#/20#, L2: 20#/15#, L3: 15#/10#)
Run 800 meters

Performance WOD

10 Legless Rope Climbs for time

RESULTS:

jul11-1 jul11-2

jul11-1

jul11-2


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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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