2014 December 8 WOD

Posted: December 8, 2014 in Uncategorized
Metcon

AMRAP 10
3.6.9.12…of:
Thruster (95/65)
C2B Pull ups

Strength

Front Squat, 3×2 across – Go every 90 seconds

Strength/Skills

For remainder of class work on your weightlifting, any variety of:
A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70% 1 rep max snatch
B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%
C. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65% 1 rep max clean and jerk
D. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%

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Comments
  1. Justin Harrison says:

    AMRAP 10: 15 thrusters/ 10 C2B Rx

    3×2 FS: 225

    C&J skill work: 145/155/165/175/185
    PR squat clean at 215

  2. stefgatlin says:

    AMRAP – completed full round of 15’s + 12 reps of thrusters in the set of 18. 65#, PU’s for C2B

    FS – 135# across

    Clean&Jerk – 85/95/105/115
    Ran out of time – wish I could have done more.

  3. Robert says:

    Metcon: Finished the round of 12 + 4 thrusters. RX!!

    Strength: 205 across

    Skill: C&J 115/135/165/185/205(f)

  4. Shea says:

    AMRAP–completed the 15 rd + 5 thrusters Rx’d
    FS-135×1 & the rest at 125
    Strength/skill: PS+snatch balance @ 65/65/75/75/75
    Squat Snatch: 65/75/75/80/80

  5. Tim C says:

    Metcon: Finished round 15 + 6 thrusters. RX on weight, pull ups from box.

    Strength: FS: 185 across

    Skill: C&J 115/135/145

  6. Tanya says:

    Saturday’s WOD posted there

    FS 3×2 @ 135#

    Fridays C2B posted there

  7. jks says:

    Metcon 12 even
    85# Thrusters / Kipping PUs
    FS 165#
    Worked on Squat Cleans

  8. Elisabeth says:

    AMRAP 15 thrusters #43 / 1 box pull up
    FS- 83# across
    Worked on clean and jerk which was a PR at 53# 😀 (small I know but made me happy!)
    Worked on snatches as well with just the 33# bar
    Thanks for encouraging me today Tanya!

  9. Stephani says:

    Metcon
    137
    Thrusters 43# & 33#
    Ring Rows
    93# front squat
    Additional
    Snatch technique

  10. MarkDGoff says:

    AMRAP 10
    reps 122 (15 + 18 +14)

    165# FS

    C & J
    95#, 105#, 115#

  11. Bo says:

    147 reps
    3×2 BS 305 across
    Worked up to 205 on SS

  12. Ashleigh says:

    AMRAP: 106; 65#, KPU

    front squats: 165#

    C&J: 90/95/100/105/115×4/105/100/95
    SC+FS+PJ+SJ: 65/70/75/80/85 (these felt *really* light.. almost too easy.)

    post-WOD: 50 GHDs

  13. Kim says:

    I did Saturday’s WOD- posted there
    Front Squats 93#
    My pullers after the C2B’s on Friday- Had me on the push ups today.

  14. Wilks says:

    AMRAP 10 – 98 reps rx

  15. Marcia Jo says:

    Metcon: 102 total (15 rounds + 12)
    55# thrusters, RR

    85# FS

    A. Practiced technique with PVC, training bar, and 33# bar. Ended up doing squat therapy.
    C. Practiced technique with 55#

  16. Boxx (aka the newest Tim) says:

    15 thrusters plus 6 kipping pull-ups.

  17. jkeel 40/5'9/175ish says:

    18 rnd + 3 thrusters
    129 reps rx’d

    Front squat: 235/235/255

    235# C&J

  18. Matt Z. says:

    142 reps
    275 FS
    Did A-D minus snatch balance

  19. Brett Christensen says:

    18 rnd + 1 thruster and I really wish I knew what Jayson’s score was before I started now
    127 reps Rx’d
    FS: 265 Across
    A.) PS & SB: 100lbs = 50%/110 = 55%/130 = 65%/140 = 70%
    B.) SS: 145 = 75%/155 = 80%/165 = 85%/175 = 90%/185 = 95%/175 = 90%/165 = 85%/155 = 80%/145 = 75%/140 = 70%. I jacked up my %’s a little.
    C.) SC+FS+PJ+SJ: 95 = 45%/120 = 50%/130 = 55%/140 = 60%/155 = 65%
    D.) C&J: 165 = 70%/175 = 75%/190 = 80%/200 = 85%/215 = 90%/200 = 85%/190 = 80%/175 = 75%. All cleans were squat cleans and some weights weren’t exact %’s

  20. Lucas Holland says:

    93 reps rx’d
    fs – 265 across
    A: 95/115/135/145
    B: 95/115/135/145/155
    C: did not do
    D: 135/155/175/195

  21. Blake Taylor says:

    AMRAP 10
    79 reps 95# mostly C2B

    3X2 front squat across
    185#

  22. Scott Gatlin says:

    Completed on 12-10. Scaled thrusters to 95# front squats/push-ups. C2B on 3-6-9, chin to bar on 12.

    3-6-9-12 + 10 fs/pu

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