2016 October 19 WOD

Posted: October 19, 2016 in Uncategorized

We will have an 8:30 class this Friday!

Strength/Skill

15 minutes to complete
5×2 Clean & Jerk
60-90%, not touch and go, reset each rep

Metcon

5 rounds, go every 4 minutes:
Run 400 meters
12 Burpee Box Jump Overs
Max Double Unders

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Comments
  1. Jim D says:

    Squat clean and split jerk 145/165/175/185/195 (failed 195 2nd rep)
    Worked range of 60%-95% of 205#max

    METCON: 67 DU with 20″ box

  2. Lauren Phillips says:

    Strength:
    Worked up to 125# clean and jerk
    Metcon:
    RX – 11 double unders total

  3. Kent says:

    C&J 75/95/115/125/135/145

    Met on: 35
    6-10 burpees each Rd
    5/7/7/7/9

  4. jks says:

    CJ 95/105/115/125/135
    Metcon 9
    Ran 400/300×4
    20″ Box Steps w Burpees 10×2/8×3
    DUs 4/time/3/time/2

  5. Cara says:

    SC&J – Worked up to 115#

    Metcon: 179
    400m runs each round
    BBJ: 12 for the first round, 8 for the remaining four rounds
    Dubs: 42/40/36/30/31

    Tried to give myself a 10 second rest before every round.

  6. Haley says:

    C&J: 85/95/105/110/115 all split jerk

    Metcon:
    400m run/7 BBJO/ 0 DU
    300m row/7 BBJO/ 4 DU
    0.3mile bike/7 BBJO/ 4 DU
    0.3mile bike/7 BBJO/ 9 DU
    0.3mile bike/7 BBJO/ 11 DU

    All step up and over on the box jumps. 20″

  7. Justin Harrison says:

    C&J work @ 185# and 205#

    Metcon- 35 DU’s Rx

  8. Elisabeth says:

    Strength:
    55/60/65/65/70
    Metcon
    I finished 😬
    After first round had to run 300 m, didn’t make it to double unders at all first round so cut down my burpees to 8 and then 6 the remainder of the rounds
    Did double under attempts. Got maybe 10 total.

  9. Dave says:

    C&J 115-165
    Metcon bike, cut burpees to 8 after round 1, score 4 (alot of attempts)

  10. Bobby says:

    C&J: 5×2 @ 155/185/205/225/245 all power cleans and split jerks – felt good today – no pain – PR for 2016

    AMRAP: 138 – 56/24/10/11/37 – not Rx – did mix of stepups, jumps, step overs, jump overs – that’s what happens when I don’t listen to instruction. Good workout though. Jacked my HR.

  11. Jennie says:

    Power Cleans only, no jerks bc right shoulder. Hard to create a lot of power bc of right knee.
    115/135/155/165/175

    3 rounds of Metcon
    Step out to Plank and back in for Burpee (shoulder)
    Step up and over on 18″ (knee)
    65/40/40 Double Unders (clicked good tonight)

  12. H2 says:

    Strength: Clean & Split Jerk 55/65/70/75×2
    Metcon:
    Biked 1/2 mile all rds
    12 burpee box step ups each rd (15″ box)
    Dubs = hot mess – managed 2 on rds 2&4 😒

    I sooooo appreciate even 30 second rest periods after today’s wod 😬😬😬

  13. Brett Christensen says:

    1.) Squat Clean and Jerks: 165/185/205*2/225
    2.) Metcon
    400m runs
    25″ box
    47/25/12/19/37 = 140
    3.) Bike Conditioning:
    10 rounds of
    :15 > 700 watts & 1:15 active recovery
    I kept it above 1000 watts for almost all of it. total distance = 4.4 mile & total cals = 172

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

    Jiu-jitsu followed by punchy kicky stuff and mobility work.

  15. Matt Z. says:

    C&J to 245
    Metcon – didn’t keep up with DUs, but got back to the jump rope for several each round. Was quite the grinder.

  16. Joe E says:

    Strength up to #175
    Metcon:
    All rounds 400m run
    Box jumps 12 10 8 8 6 gave myself a minute of dubs all rounds
    Dubs 15 12 15 20 18
    80 dubs

  17. Monique says:

    Strength
    55/55/65/65/70/70

    Metcon
    Ran: 400/400/400/300/300
    All box step overs with 10 burpees
    I think 10 DUs in total

  18. Pete says:

    Clean and Jerk: 115#

    Metcon: 30/30/30/27/22 = 139
    24″ burpee jump overs

  19. Bob says:

    Strength: 105/135/155×3

    Metcon: participated

  20. Patrick Moody says:

    Strength
    C&j 125,135,145,155,165,pr
    Metcon
    Ran 400 24″ box jump on and off
    Burpees 12,10,8,8,8
    30 doutlet unders total

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