Thursday 180524
18min AMRAP:
– 9 Wallballs 20/14 10/9′ MRX 20/10 9′
– 6 HSPU or 6 S2O (can mix up in rounds)
– 3 Squat Cleans 155/105 RX+ 185/125 MRX 125/80
– 6 Bar Dips RX+ Strict Ring Dips (muscle-up into rings) MRX Parallette Dip Push-ups
Post rounds and reps to comments.
This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
Sq Cl to SJ 3-3-2-2-1-1
85-95-105-115-125-135
Wod rx’d
5 rds + 1 dip. Could have made 6 full rds but I quit with 12 seconds left. Knee was screaming, too many squats. Awesome job 5am!
Strength 65-75-85-90-95-100
WOD w/MRx weights, 2 abmats for hspu
6 rds + 9 WB
Strength: Split Clean into Push Press
3@135
3@155
1@185
1@205
Modified WOD:
9 Air Squats
6 Strict HSPUs
6 Strict Ring Dips (MU into first dip)
Score: 6 rounds + 1 HSPU
Strength: Squat Clean to Split Jerk
3@155#
3@175#
2@205#
2@225#
1@255#
1@305# (fail)
WOD Rx=7 rounds plus 3 Squat Cleans
Squat clean to split jerks
3@115
3@125
2@135
2@145
1@155
1@170 (clean felt great..failed again getting out of squat)
WOD rx’d+ w/strict HSPUs
8 rds+6hspu
Great job syd on that 180#..looked easy!
Squat Clean and Split Jerks
3&3 @115
3&3 @125
2&2 @135
2&2 @155
1&1 @165
1&1 @180 (post surgery pr, 5 pound off all time pr)
WOD as rx’d
6 rounds + 1 Squat Clean
Thanks Jess! Fun lifting with you!!
Strength: SC to SJ up to 225#
WOD Rx’d (1 abmat HSPU): 7 + 4 HSPU
50 ghd situps
1 bar muscle up
Strength: e2:30, squat clean to split jerk
3,3 @ 155#
3,3 @165#
2,2@ 175#
2,2@185#
1,1@195#
1,0@205#
WOD Rx: all hspu
6 rounds + 2 wall balls
SC to SJ
65-85-95-100-105-115
WOD 80# -14#WB -1 ab mat -bar dips alternated HSPU and S2O
6 rounds +3 HSPU
SC to SJ
3@155-175
2@185-195
1@215-235
Wod w/ 185, alternated between S2OH/HSPU, RD
4rds + 9WBs
3 Clean – 3 Jerks @ 115
3 @ 125
3 @ 135
2 @ 145
2 @ 155
1 @ 165
1 @ 175 – Failed Jerked. Clean felt awsome!
WOD RX+ 125#. HSPU. 20# Wallball to 10ft
7rds + 9
Squat clean to split jerk
3@155
3@185
2@225
2@245
1@275
0@305 ( failed jerk ) hit the clean twice
WOD RX’D w/Strict Bar Dips
11 rounds+1 wall Ball
All with HSPU
Strength: 135/135/145/155/165/185
WOD RX (muscle up into ring dips) : 6 rds + 4 Wall Ball’s
Strength:
45,50,60,65,70,70
WOD w/only 45# for S2O and squat cleans, 10# ball to 9 ft target, parallel dips
6 rds + 9 WB, 6 S2O and 1 squat clean
Strength: 135/135/155/155/165/185
WOD RX (half ring dips/half muscle up into ring dips) : 6 rds + 1 HSPU
Squat cleans to split jerks
135-155-175-185-185-205
—
Wod. Rx’d. Strict HSPU/Strict Ring dips – MU into
5 rounds + 1 squat clean
SC/PJ
3@85,105
2@125,135
1@145,155
WOD rx w strict HSPU, 10′ WB target
4 rds+9 WB