2014 December 30 WOD

Posted: December 30, 2014 in Uncategorized

Tomorrow we will run classes at 5A, 6A, 5P, 6P – come see us!
One WOD Thursday at 1:00

Strength/Skill-Clean & Jerk

15 minutes to work on:
A. work up to a single at 95% 1 rep max (should not exceed 5 reps)
B. 2×2 at 85% 1 rep max

Metcon

3 person teams
AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.

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Comments
  1. Lucas Holland says:

    Strength – 235 for a single then 200 2×2
    Metcon with Jesse and Justin
    3k row + 238 reps completed
    all my weights rx’d

  2. Jesse G says:

    Strength: PC+SJ
    135/145/155/165/175
    2×2 @ 155#

    Metcon w/ Justin and Lucas
    Made it 18 reps into the round of 155# thrusters
    6×500 rows
    50# DB snatch for me, 70# for them
    I did thrusters at 75/95/115, then stayed at 115 when the next round started before dropping back down to 95# out of necessity to finish up. Justin and Lucas continued on to 135 and 155 thrusters. My teammates definitely carried the heavy load on thrusters today. Thanks for letting me tag along, guys.

  3. MarkDGoff says:

    Strength
    105# up to 155#
    2 x 2 at 140#

    metcon with John
    2k row
    66 dumbbell snatch at 40#
    100 reps
    45#, 65#, 85#, 105#, 125#
    did not make it to max Thruster

  4. Ashleigh says:

    strength:
    A. 105/115/120/125/130
    B. 115
    all squat cleans + split jerks

    with Mary Lawson: 2K + 100 (ML: 40/25 AG: 35) + 100 (30 @ 55 + 30 @ 65 + 30 @ 75 + 10 @ 85)

  5. Melanie says:

    For strength I worked up to 75lbs c&j Being out for a week is noticeable. Ericka and I completed 1000k each and 33 reps of DB snatches each and made it through all 5 rounds if thrusters + 7

  6. Tanya Favara says:

    Really used 1st 15 min of class to warm-up. 600 m row then few C&Js. Some PC, some SC. Up to 115#

    Team w/ Kate & Megan
    Row split 2 500s each
    DB snatch w/ 35# for me
    Thrusters at 55/65/75/85/95. Together made it thru 25 reps at 95#
    105# was our max wt but we didn’t make it there. Next time!

    • Shea says:

      I’m gonna use your post so I don’t have to type it all out 😜
      Me, Rachael & Allison from 5a class
      teamed up; Rowing was split up same as T’s group & weights were same-we got 17 reps into the 5th set of thrusters (but accidentally stayed at 85# for a few reps before switching to the 95#).
      I used 35# DB for my first set of snatches then switched to 40#.
      Great job ladies!

  7. Brett Christensen says:

    Strength/skill squat clean and jerk:
    Singles: 135/185/205/225 = 95%
    2 × 2: 210 both sets unbroken
    Metcon: with Shelby (visitor) Pete and I
    3K + 250
    Shelby and I used Rxd weights
    Pete used a 30lb DB & 55lb thrusters across
    We split the row into 1000m each and I did mine in 3:30.

  8. Robert says:

    Strength: 185/195/205
    2×2 @ 85%(175)

    MetCon with Dan
    2k (1k each)
    66 DB snatches (me-50 dan-40)
    Thrusters (mental game suffered)
    30 @ 45
    30 @ 65
    20 @ 85
    13 @ 105
    Total of 93 reps.

  9. Luke says:

    a) sc&j – 185/205/225/245/260
    b) pc&j – 225

    metcon w/ Monte – 18 into the rd of max thrusters (12 by Monte, 6 by me… Monte hope your back doesn’t hurt too bad from carrying the team)

    2k row
    66 db snatches
    20 thrusters at each weight

  10. John Phillips says:

    Strength
    Clean and Jerk 95 to 135

    Metcon with Mark
    2000 m row
    66 DB Snatch 40 lb
    100 reps of thrusters
    Thrusters 45 65 85 105 125
    Enjoyed it, Mark

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