Tuesday 160308
14min AMRAP:
2 Burpee Strict Chin-Ups (dead hang 1st) RX+2 Muscle-Ups 55+ 2 Burpee Chin-Ups
4 Power Cleans 135/95 RX+ 165/115 55+ 105/70
8 Box Jumps 24/20″ 55+ Box Jumps or Step- Ups OK
12 Wallballs 20/14lbs 10/9′ 55+ 20/10 9′
Post rounds and reps to responses.
3 TnG Power Cl- 3 @ 85 2 @ 90
2 TnG Sq Cl all 5 @ 100#
1 Power Cl all 5 @ 120#
WOD rx’d with step ups
6 rds + 2 burp Chin ups
Holy Humidity!!
3 TnG Power Cleans: 115-115-135-135-135
2 TnG Squat Cleans: 135-135-135-135-135
1 Squat Clean: 165-165-165-185-185
WOD as Rx’d: 5 rounds + 1 burpee chin-up
3 touch & go power cleans x 5 @ 85#
2 touch & go squat cleans x 5 @ 95
1 squat clean x 5 @ 115
WOD = 4 rds + 6 step ups
strict chin ups
95# cleans
14# wb
20″ step-ups
3 tng power cleans X 5 @135
2 tng squat cleans X 5 @165
1 squat clean X 5 @185
Wod with bar muscle ups
6 rds + 8 box jumps
3 TnG Power Cleans: 155-155-155-165-165
2 TnG Squat Cleans: 165-165-165-175-175
1 Power Clean: 175-185-195-205(PR)-215(failed)
WOD RX
6 rds+6 Wall balls
Wod RX with 1 Ring MU per round
5 plus 8 BJ
Last 3 rounds attempted stringing 2 MU together.
3 Power cleans 85# x5
2 Squat cleans 95# x5
1 Squat clean 105# x5
WOD w 85#, 12# ball, 20″ box
Modified burpee chin ups with jumping from weight platform
4 plus 2 wall balls
3 Touch and Go Power Cleans x 5 sets EMOM
135/185/205/225/245
Rest 2 minutes
2 Touch and Go Squat Cleans x 5 sets EMOM
225/235/245/255/265
Rest 2 minutes
1 Squat Clean x 5 sets EMOM
275/280/285(failed)/285/290
WOD
Rx+ with Ring MU’s
Everything unbroken
Rounds=7+8 Box Jumps
3 TNG Power Clean @ 85
2 TNG Squat Clean @ 115
1 Squat Clean@ 145-150
WOD as Rx’d+
3 Full Rounds w/ 2 Ring MU’s total (multiple misses)
Great job on those MU’s, Laura!
TnG Power Cleans @ 115#
TnG Squat Cleans @ 115#
Singles: 125/135/145/155(f)/145
Wod w/115#, 10′ WB, 20″ box
6 + 2 burpee chin ups
3 TnG Power Cleans: 155-155-155-155-155
2 TnG Squat Cleans: 185-185-185-185-185
1 Power Clean: 205-215-225-225-225
WOD As rx’d
2 WB short of 6 rounds
3 TNG Power cleans @ 115
2 TNG Squat cleans @ 120
1 squat clean @ 160
WOD as RX’d (bc I didn’t pay attention to the board and thought RX+ was 95, and ripped during warm ups )
7 RNDS+ 1 BJ
A big Kudos and thanks to all am and lunch classes. Everybody was in great moods and working hard. Thanks for the motivation and hard work.
Strength/Skill all at 135 really drilled technique
WOD RX+ = 6+2. All unbroken and all none false grip MUs falling out from the top. Been working this and finally starting to pay off.
Strength
115#
120#
Power up to 155#
WOD rx
5 rounds
3 TNG power cleans @105#
2 TNG squat cleans@115
1 power clean @125-135 3@145
WOD w/95# and ring muscle ups
6 rds+2 cleans
WOD as rx’d +: 5 rounds + 4BJ
Strength
3 power clean tng 115#
2 power clean tng (tweaked hip flexor so stuck to power) 125#
1 power clean 130-135-140 then failed 145 4 flippin times bahhhh
Wod w 105# & strict pull-ups
6 rounds + 2 bj
Yummy sweat fest
3 TNG power cleans @ 165
2 TNG squat cleans 2 sets @ 185 / 3 @ 195
1 power clean 4 @ 225 / 1 squat clean @ 225#
—
WOD. RX + ring muscle ups
6 rds + 4 cleans
3 PC @ 185
2 SC @ 205
1 SC @ 225
WOD rx + – 6 rds + 1 MU
3 TnG Power Cleans: 225-225-225-225-255
2 TnG Squat Cleans: 255-255-255-255-285
1 Squat/Clean: squat295-power295-squat315-power315-squat335(f)
WOD as Rx’d: 6rounds + 1 box jump
3 PC @ 155 x 5
2 SC @ 185 x 5
1 SC @ 205 x 4
WOD Rx – 6 Rds + 2 cleans
PC 155, x3
Sq clean 185 x 2
Sq clean 205 X1
–
Wod with burpee chin-ups, 165#, 20″ step ups and 25# med ball
6 rds + 15 reps ( 1 wall ball)
PC, 55# x 3 – 5 rds
SQCL – 55# x 2 – 5 reds
PC, did 3 and 2 Sqcl 65#
WOD w/step ups to 24# box, 10# ball to 9′ target, jump up for chin ups and
60# PC
4 rds
3’s & 2’s @ 165#
Single squat cleans: 195, 215, 225, 235 (30# PR), fail @ 240#
WOD as rx’d w/ 11′ target: 6 + 2 burped chin ups
Thanks Nicole! 🙂
Strength
145 power clean
165 squat cleans
185 squat cleans
195 (f) squat cleans
Wod w burpee bar MU and 135
7 rds
Worked on my technique
PC 115 X 3
Sq clean 135 X 2
Sq clean 145 X 1
–
Wod with burpee Strict chin-ups, 115 Lbs 24″ step ups and 20 Lbs med ball
4 rds + 8 box step ups
Core Development
2 min High Plank; 1 min Right H.H.Plank; 1 min Left H.H.Plank; 2 min Low Plank
3 TNG power cleans 85, 115 for last 4
2 TNG squat cleans@115
1 power clean @ 135, 140 for last 4
WOD w/95# and jumping ring muscle ups from short box
5 rds+1 jumping MU
FIRST 2 rounds I accidentally did 8 cleans instead of 4. Late coming in from kids class.
3 T&G PC @ 165,185,205,225
2 T&G SC @ 225,225,225
1 SC @ 235,245,255
WOD:
RX+ w/ bar MU
4 rds + 2 MU
Nice high boxjumps Sam, David, and Brian!
155-185-205-235-235
225-235-245-245
245-255-275(f) plus crushed wrist.
No workout
3 T&G PC @ 135 x 2; 155 x 3
2 T&G SC @ 155 x 5
1 SC @ 185 x 5
WOD Rx:
5 rounds + 6 wall balls
Strength
PC @ 105
SC @ 125
SC started at 145, failed 175 (3x)
WOD w/ 105 and muscle ups
5 rds
Wait my PC were 115# and SC 135#
I lied, 5 + 2, not 6