2014 September 19 WOD

Posted: September 19, 2014 in Uncategorized

Remember there will be no yoga and no 9:00 class tomorrow. We will be at Dick’s running a 5K. Please come run or cheer! Run starts at 8. Come earlier if you need to register.

Strength

EMOMx9: Clean & Jerk
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR

Metcon

100 Double unders
Followed by 21-15-9 of:
KBS (72/53)
Burpees
Followed by:
100 Double unders

Additional Strength – Time Permitting

5×2 Front Squat, across

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Comments
  1. Nik Wilsey says:

    Pre: 1000m row
    Strength: 115, 125, 135
    Metcon- 21:41 #55 kb

  2. Justin Harrison says:

    Clean and Jerk 135/145/155
    Metcon: 12:29 with pink bell and wall kicks

  3. John Phillips says:

    Clean and Jerk: 75 / 95 / 125

    Metcon: 12:25 40lb KB Wall Kicks

    Front Squats: 135LB

  4. Ashleigh says:

    strength: 75/85/95 – these felt super light. maybe i should’ve gone a bit heavier? idk.

    WOD: 10:58 rx’d; all KBS UB

    no front squats

  5. Kent says:

    Power Cleans: 85#
    WOD: 9:37; wall kicks, modified burpees, sit-ups
    FS: 105
    Knee raises between FS: 12×4

    Shoulder Mobility work during pre/breaks/post

  6. Allen Ervin says:

    no clean and jerks shoulder acting up, will do later @ work:

    Metcon (8:29 rxd)(double unders getting better, first 86 unbroken)(all kb/burpees unbroken)

    100 Double unders
    Followed by 21-15-9 of:
    KBS (72/53)
    Burpees
    Followed by:
    100 Double unders

    Additional Strength – Time Permitting

    5×2 Front Squat, across (@335)

    • Allen Ervin says:

      Clean & Jerk
      3 rounds of: (0nly did 2 rounds not emom)
      (used kilo plates at work, wasn’t really feeling it today)

      3 reps at 50# under PR (287,287)
      2 reps at 40# under PR(295.8/295.8)
      1 rep at 30# under PR (306.8/ 306.8)

  7. Brian says:

    C&J: 135/145/155

    Metcon: 13:37
    72# – most were between Russian and Regular

  8. jks says:

    Clean & Jerk 95/105/115
    Metcon 17:59 53# KB
    50 DUs/100 SUs 3:15
    KBs & Burpees 12:04
    100 Wall Kicks 2:40

  9. Lucas Holland says:

    EMOM – 165, 175, 195
    Metcon – 10:32 rx’d

  10. Shea says:

    C&J EMOM-65/75/85; did the 50# under x 3 rds, then the 40# under x 3 rds, etc.
    Metcon: 9:44 Rx
    No FS–legs are super sore today

  11. MarkDGoff says:

    95# x 3 105 x 2 115# x 1

    metcon 10:40 55# KB
    40 DU rest SU

  12. Megan says:

    Strength did the 3rds@50# under etc.
    couldn’t remember if my pr was 150 or 155 so went with 150
    100/110/120 all push jerks

    Metcon 9:33rxd
    No FS

  13. Tim C says:

    WOD 10:30 40# KB, wall kicks
    Strength: 75, 95, 105
    FS 135 x 4, 185 x 1

  14. Dave says:

    Strength 75/95/125
    WOD 13:49 SU, 35KB

  15. Brett Christensen says:

    1.) Strength Rx’d: 185/195/205 All unbroken
    2.) WOD: 12:33 Rx’d
    1st 100 DUs unbroken & all KBS unbroken. The burpees got me today, the burpees got me bad.
    3.) FS Every 2 min: 265lbs Across
    4.) 1 mile run in 7:17

  16. Tanya Favara says:

    83/93/103# C&J

    11:26 rx

  17. Melanie says:

    Strength
    EMOMx9: Clean & Jerk
    3 rounds of:
    Min 1: 3 reps 53#
    Min 2: 2 reps 63#
    Min 3: 1 rep 73#

    Metcon completed in14:29
    100 Wall kicks
    Followed by 21-15-9 of:
    KBS (72/53)
    Burpees
    Followed by:
    100 wall kicks

  18. Cara says:

    65# C&J’s

    9:07
    50 Dubs
    30# KBS
    Box steps instead of burpees
    50 dubs

  19. Stephani says:

    Strength cleans only
    55, 65, 75
    Metcon 14:54
    15, 20, 25kb
    100 wall kicks
    100 split kicks

  20. Bobby says:

    C&J EMOM: 145/155/165 based off of 195# PR

    WOD: 9:53 RX (1st 100 DUs UB)

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