2016 October 12 WOD

Posted: October 12, 2016 in Uncategorized
Strength/Skill

15 minutes to complete
5×3 Clean & Jerk
60-75% range, each set of 3 is to be completed as singles with focus on set up and receiving positions

Metcon

1 Round:
800 Meter Row
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Row
40 Double Unders
15 Hang Power Cleans
3 Rounds:
200 Meter Row
20 Double Unders
9 Hang Power Cleans

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Comments
  1. Justin Harrison says:

    C&J 5×3- 155/175/185/185/185
    Metcon- 21:47 Rx

  2. LA says:

    C&J 5×3- 155/175/185/185/185
    Metcon- 18:44 Rx

  3. jks says:

    C&J 100# all rnds
    Metcon 30:58
    Row, SU/DU & 75#

  4. Kent says:

    4 mile run @ home.

  5. Kimberley says:

    Strength
    55/55/60/60/65
    Really focused on technique today

    Metcon 26:02
    Row
    90 sec DU attempts
    55# HPC 7/7/7
    Row x2
    60 sec DU x2
    5/5/5 x2
    Row x3
    30 sec DU x3
    5/4 x2, 9 UB last round

  6. Nik Wilsey says:

    185 C&J PR

    27:55 #105

  7. Elisabeth says:

    C & J 5×3: 55/55/60/65/70
    Metcon:
    26:00
    Started out with 65# did the first 21 hpc and had to drop to 55#

  8. Dave says:

    C&J 95 split jerks
    Metcon 24:59 75, Single unders

  9. H2 says:

    C&J 55/60/65/70/70

    Metcon: 22:42
    Row
    timed dub attempts (90sec,60 sec,& 30 sec)
    55# HPC

  10. Monique says:

    Strength – Clean & Jerk
    45×2
    50×3
    55×2

    Metcon – 29:03
    Row, jump rope & cleans @55
    I got a few DUs and even a few in a row!!!!!

  11. Rob H. says:

    Strength
    95 &145
    *need lots of work on technique
    Metcon @95#
    23:45
    *PR on dubs 40 in a row

  12. Bobby says:

    Strength: 165/185/185/195/205

    Metcon: 19:45 Rx

  13. Marcia Jo says:

    Strength/Skill: 65/85/85/105

    Metcon: 33:51
    85#
    All 3 sets of the last round of DUs unbroken. Woohoo!

  14. Brett Christensen says:

    1.) Strength:
    155/185/185/205/205
    2.) Metcon: 21:47 Rx came out toof fast
    Allen DUs unbroken except 1 round on the 20s
    1st 21 cleans unbroken
    the 15s were 11 & 4
    The 9s were unbroken except one round my left hand slipped off on the last reply.
    3.) 5 × 3 hang squat cleans, drop from the top
    205, across

  15. Matt Z. says:

    C&J to 245
    17:19 with mile, half, third assault bike rides.
    It’s officially the least comfortable movement at the gym.

  16. Doug Barnwell says:

    Drop In

    Warm-up:
    5 Steady Rounds:
    10 Banded Good Mornings
    20 Double Unders
    10 Wallballs 20/14lbs

    Strength:
    Back Squat: 345# heavy single
    Back Squat (5×3 @ 315#)
    Split Jerk (6×3 @ 155#)

    Metcon: Speeding Towards a Brick Wall (Time)
    4 RFT
    200m Run
    12 Front Squats, 135/95
    50 DU

    14:29

  17. Joe E says:

    Strength: #135 across

    Metcon: row all 3 rounds
    Dubs x3
    Hang cleans #95
    22:21

  18. jkeel 42/5'9/175ish says:

    3×3 due to time.
    185/205/225

    Metcon:
    Biked
    90 sec of punching bag work on 1 and 2 rnds. 60 sec on the 3 rnds.
    115# HPC
    29:31

  19. Carrie says:

    Strength: 65/65/75/75
    Metcon: 31:42
    Row
    DU attempts for 90 sec/60 sec/30 sec
    65# HC

  20. Kim says:

    @home evening
    29:25@ 83#

  21. Barb Beiter says:

    Coach Jayson & Jennie
    1 Round:
    800 Meter Row BIKE 1 MILE
    80 Double Unders – DID 40 STEP UPS ON 2-45# PLATES
    21 Hang Power Cleans (135/95) 25#
    2 Rounds:
    400 Meter Row
    40 Double Unders
    15 Hang Power Cleans
    3 Rounds:
    200 Meter Row
    20 Double Unders
    9 Hang Power Cleans

    32:30 MIN

  22. The Haggs says:

    Joe 27:47 @ #115
    Hollie 26:32 @ #95
    We both worked on DU’s for time each round

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