Wednesday 180704
Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.
HERO WOD
“NUKES”
Each interval, run for time and complete max reps of the movement:
8min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Deadlifts 275/185 RX+ 315/215 MRX 205/135
-Only 1min rest to adjust loads
10min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Power Cleans 185/125 RX+ 225/155 MRX 135/95
-Only 1min rest to adjust loads
12min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max OHS 95/65 RX+ 135/95 MRX 75/55
“NUKES”
Each interval, run for time and complete max reps of the movement:
8min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Deadlifts 275/185 RX+ 315/215 MRX 205/135
-Only 1min rest to adjust loads
10min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Power Cleans 185/125 RX+ 225/155 MRX 135/95
-Only 1min rest to adjust loads
12min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max OHS 95/65 RX+ 135/95 MRX 75/55
Compare to December 13, 2014.
**Special Note, this WOD is slightly modified, the stimulus is run fast and lift heavy. The rests and adjustments of loads to accompany a class (RX+ is actual wt). Scale accordingly**
Nate Rx
1. 7:27, 3
2. 8:23, 5
3. 9:27, 17
Total: 25
Nukes not Nate. Nate way yesterday. Duh.
NUKES Rx+ w/rowing and 1 min rest/wt change
7-7-30 (215-155-95)
Happy 4th everyone, be safe!
Hands need a break, they feel like they’ve been through a meat grinder
All Rowing: #185 DL- 12 reps, #155 PC-10, # 95 OHS- 37
WOD RX+ no rest straight into next run
Deadlift 15 reps
Power Clean 0 reps
Ohs 25 reps
1200 m run/14 DL @ 275
1 mile run/4 PC @185
1 mile run/18 OHS @95
Brute Oly Week Two
3 Power Cleans to 1 Split Jerk: 95/135/145
2 Split Cleans to 1 Split Jerk: 155/165/175/185
3 Clean Pulls: 275/285/295
5 Shoulder Presses: 95/115/115/125
3 Back Squats: 185/205/225/235/245
WOD as rx’d with rowing
6:12, 15 DL
7:14, 9 PC
7:21, 33 OHS
50 hang clean and jerks (65#)
6:30
Nukes RX’d
7:06, 8 deads
8:16, 9 power cleans
10:18, 13 OHS
All rowing
185 DL – 5
125 power clean – missed 4, completed 1
subbed 55# kB swing for OHS – 33
Wod RX
Run slow, DL-10
Run slower, PC-5
Run slowest, OHS-45
Total 60 reps
“Nukes”
Rx+ with no rest between intervals
Deadlifts=12
Power Cleans=5
OHS=33
Total reps=50
“Nukes” rx’d
Deadlifts: 4
power cleans: 3
OHS: 32 unbroken
Total=39
paced the 1st mile WAY too much..barely had any time left. Halfway through 2nd mile got a horrible side stitch and it was downhill from there shuffling my feet along on the rest of the running!
1) 10:47
Did 25 deadlifts with 115#, 33 Power Cleans with 55# and 0 OH Squats
and skipped second run
3) 14:14
SUPER HOT!!!
DL 0
PC 1
OHS 12
Run 7:43 – 1 DL
Row 8:00 – 10 PC
Run 10:00 – 30 PP to save my hip
Tough one
All Runs
1. 6:23 – 17 DL
2. 7:23 – 12 PC
3. 7:32 – 37 OHS
RX all Runs
1. 7:05 – 12 DL
2. 8:22 – 8 PC
3. 8:50 – 20 OHS