2016 December 27 WOD

Posted: December 27, 2016 in Uncategorized

We are on regular schedule today!

Strength/Skills

20 minutes to work on Clean & Jerk
7-10 sets, 65-90%

Metcon

AMRAP 15
12 Box Jumps (30/24)
9 Power Snatches (135/95)
6 Bar Muscle-ups

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Comments
  1. jkeel 42/5'9/175ish says:

    Test

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

    Ugh! You beat me!

  3. Doug Barnwell says:

    Test

  4. Steve Champine says:

    Metcon: 3+4 (30″ BJ/#115 PS/pullup/pushup)

  5. Groves says:

    Worked up to a 225 C&J 10# pr

    Metcon 3+7

    25″ box
    135 PS
    Jumping BMU

  6. Joshua G says:

    Clean and Jerks:
    Worked from 135# up to 175#

    1+12+9+1
    30″ box
    95# snatches
    Bar MU’s

  7. Jim D says:

    SC&J based on old 185# 1RM
    Start at 120# and increase 10# per lift. Made it to new PR of 210#.
    Last lift to was a bit sloppy on split jerk

    METCON: 15AMRAP
    4+10
    30″BJ
    115# PS
    6 C2B and 6 Toe assist ring dip

  8. Wilks says:

    Worked up to 205# C&J
    Metcon – 3+12+9+5rx

  9. Mlday says:

    85/95/100/105/115/120/125/130/135/140 got 140 2x and then failed jerk 2x. No PR

    4+12+2
    #85 snatch
    24″
    Pull ups/ring dips (some toe assist)

  10. Cara says:

    2 mile run in 15:55/7:58 pace

  11. Jennie says:

    530 class

    C&J
    103-173

    Metcon
    4+12+4 RX’d

  12. Kim says:

    C&J: 65#/75#/85#/95#/105#
    Metcon
    3+12+9
    24″BJ/65#PS/6 strict ring pull-ups+6 small band ring dips

  13. Mark Goff says:

    C&J
    135 x 2
    155 x 2
    165 x 2
    175 x 2
    185 f

    Metcon
    4+12+3
    95# snatch
    24″ box

  14. Matt Z. says:

    135,185,205,225,245,265,275 ugly,275 better – needs work
    5 rounds even

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

    C&J
    185×2
    225×3
    245×2

    AMRAP:
    5 rnds RX’d
    bar MU’s unbroken

  16. Megan says:

    85-145# power cleans
    85-125 push jerks
    130-145 splits

    They all felt pretty good but I did 145# 8 months prego so hopefully can do
    More next time

    4+3
    24″ box all jumps
    75# snatch
    6 pull ups /6 strict push-ups

  17. Brett Christensen says:

    1.) 15 min run (actually around 15:30): 3 loops + 400m
    2.) Gymnastics:
    6 * 9 unbroken Strict HSPUs, rest as needed: 8/9/9/8/9/9 feet just fell off the wall in the 2 sets.
    3.) 5 RFT of
    15 Bar Facing Burpees
    12 DLs 155
    9 HPCs 155
    6 PJs 155
    Total time: 19:41
    4.) 3 RFT of
    25 Med ball GHDSU w/ 20
    100 ft bag carry @ 90
    Total time: 9:50
    5.) ROMWOD

  18. Tanya says:

    PC/SJ up to 115
    3+12+2 24″ jumps, 75#, C2B/RD rd 1& 3, ring PU/RD rd 2

  19. Shea says:

    Strength/skill-worked up to 120#
    Metcon: 3+12+9
    24″ jumps/75# PS/ring PU & ring dips (6 each)

  20. Haley says:

    C&J: 85/95/105/115/120/115/105

  21. Marcia Jo says:

    Strength/Skill: 85/85/85/95/95/105/105/cleaned 115 twice but didn’t jerk
    Not terribly mad about that given my recent absences

    Metcon: 4 rounds + 10
    24 inch box step ups
    70# PS
    6 RR/6 ring dips in the band

  22. Joy says:

    Clean & (split) Jerk: 65/75/80/80/85/85/85/90/90

    AMRAP 15: 3+12+9
    12 Box Jumps (24″)
    9 Power Snatches (55#)
    6 Bar Muscle-ups: Chest 2 Bar pullups and work neg ring dips (still trying to push back up but using a lot of toe)

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