Friday 170901
With a Continously Running Clock for Max Reps
-0:00-4:00min – Run 400m to Max MUs or C2B Pull-Ups or Rope Climbs 15′ MRX 10′
-4:00-5:00min – Rest
-5:00-9:00min – Row 400m to Max Clean & Jerks 155/105 RX+ 185/125 MRX 125/75
-9:00-10:00min – Rest
-10:00-14:00min – Row 400m to Max Max MUs or C2B Pull-Ups or Rope Climbs 15′ MRX 10′
-14:00-15:00min – Rest
-15:00-19:00min – Run 400m to Max Clean & Jerks 155/105 RX+ 185/125 MRX 125/75
**Athletes can start with any row or run section, can stay with all one movement for MUs, C2B etc or change up each time. Ring or bar MUs OK**
Post reps to responses.
For Labor Day, Monday, September 4th we are offering an 8am and 10am class. All other classes are canceled. Have a safe and happy Labor Day weekend!
1 clean & jerk + 1 hang clean & jerk: 155, 185
*
WOD as rx’d
0-4: run + max C2B – 16
5-9: row + max C&J (155) – 20
10-14: row + max C2B – 12
15-19: run + max C&J – 16
*
Total C2B – 28
Total C&J – 36
41/5’7″/170
10 Minutes:
1 Squat Clean & Split Jerk into 1 Hang Squat Clean & Split Jerk
135/185/205/225/255
WOD
Rx+ with Ring MU’s and 185# C&J (in order as written above)
MU’s=18/11=29
C&J=16/15=31
Total Reps=60
C&j to hang c&j 65-75-85-95
WOD MRx
20 C2B
13 C&J
6 rope climb
12 C&J
total reps = 51
TGIF!
10 Min Build Up to Clean & Jerk into Hang Clean & Jerk
155/205/245/275
WOD RX+ w/ C2B Pull Ups
26 C2B
15 Clean & Jerks
12 C2B (stopped w/ 1 min left after slamming my chin into the bar. . . .)
10 Clean & Jerks
61 Total
Complex up to 105
WOD
1km assault bike, 11 rope pulls from ground
400m row, 5 C&J @105# (decided to sacrifice some reps to test the weight)
400m row, 11 rope pulls
1km assault bike, 4 C&J
10 Min Build Up to Clean & Jerk into Hang Clean & Jerk:
1@155, 0@205 (failed jerk), 5 Bar MUs
WOD Rx:
15 Bar MUs
10 C&J
8 Bar MUs
7 C&J
Total: 40 reps
Wod RX:
Ring MU: 11
C&J: 15
Ring MU: 8
C&J: 14
Total: 48
Rayus is always a “Ray of Sunshine” when he walks into your class. So strong and smart, way to keep being a great example to follow!
–
CFJ you have been killing as of late! Digging it and it keeps me so motivated.
Cluster
just went up to 135#
WOD rx’d with Ring MU’s and 105#C&J in order written
MU’s=18/13=31
C&J=14/16=30
Total Reps=61
Cluster up to 225#, failed the 2nd jerk with 245#
Wod as written w/ ring MU and 135# C & J
8 MU
15 c&j
6 MU
15 c&j
Cluster up to 185
WOD Rx w/C2B (as written)
20 C2B
13 C&J
17 C2B
13 C&J
Complex:
185-225-245-265-276
Recorded the 276 for Stephen
https://www.instagram.com/p/BYgi8xJnAwj/
Wod rx+ ring mu/185
1. 10MU
2. 15 c&j
3. 7MU
4. 13 c&j
17 mu
28 c&j
45 total
Complex up to 215
Wod rx w/BMU
BMU-14
C&J -12
BMU-10
C&J-13
C&J complex up to 200#
WOD Rxd with ring muscle ups in order
#1: 9 MU
#2: 8 cJ
#3: 6 mu
#4: 9 cJ
Cluster up to 115# (sore wrist from HSC on Wednesday)
Wod w/ ring MU and 85#
Muscle ups- 6/2
Clean & Jerks- 16/15
Cluster up to 125. Failed HPC on 135
WOD RX w/C2B
C2B – 19/16
Clean & Jerk – 12/11
Complex up to 155#
Wod rx + w/ ring mu
Muscles ups: 3/3
C&J: 10/9
Complex
Got 225 failed the second jerk with 255
Wod RX+ w/ring muscle ups as written
MU 14/10 24 total
C&J 10/10 20 total
44 total reps
Fun Friday Off on a road trip won’t see you guys till Wednesday everyone keep killing it
Complex up to 165#
WOD Rx w/run, row, row & row (knees bothering me on the run)
C2B 10/10
Clean & Jerk 14/14
Cluster: 75# on PC, did not try HPC
WOD w/run,row,row run, 55# HPC, jumping pull ups and ring rows
30 jumping pull ups
12 C&J
16 ring rows
9 C&J
Total reps 67
Great pic Rayus!!
Grand Canyon south rim
Bright angel trail to plateau point and back
12 mile hike
3000’+elevation gain
With Sam and Amy
7.5 hours
Wod with Strict PU/KBS70/Wall balls/clean and jerks #95
Run 400: 31 Strict Pull-sups
Row 400: 58 KBS
Run 400: 42 Wall balls
Row 400: 30 clean jerks (light grace)